Name: Playbook - Obi Vincent - Day 34 - Death by DB
Uploaded: 2024-01-10T15:10:41.178Z
Duration: 60 min
Description: Day 34 - Death by DB

Kwabena

Luke

Jo🌸

Xavier LECINA

I wanted to quit the whole time 😰😰😰 glad I grabbed 20lb dumbs. Great sweat almighty

Trey Coody

Rylan

Too many reps in the allotted time. Thrusters should he 10-12, DB burpees 8-10 but the snatches were right on.

Will

DEAN

Not sure if the last one was a three minute emom or amrap. Can't do 3x12 in one minute 🤷‍♂️

Mads

Too much conditioning at once. Not enough variation.

Jonny

Mira

Mathieu

Perfect way to get the heart pumping first thing in the morning. Absolutely humbled me with burpees.

Acquana

Warm up:
- Walk outs x 3 
- Plank toe touches x 10 
- Gorilla squats x 10 
- Cossack squats x 12
- Push-ups x 10 
- Snatches x 10 
- Db front squats x 10 

Workout 1: 10 minute EMOM 
- Thrusters 12-15

 1-2 Minutes rest

Workout 2: 10 minute EMOM
- Burpees 12-15 

1-2 minutes rest

Workout 3: 10 minute EMOM
- Alternating Db snatches 12-15

1-2 Minutes rest

Workout 4: 12 minute EMOM
- Minute 1 - Thrusters 10-12
- Minute 2 - Burpees 10-12
- Minute 3 - Snatches 10-12

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB single arm snatches (alternating)

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

Warm up

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

Workout 1

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB burpees

Workout 2

- Hold the DB with your arm extended 
- Pull straight up leading your elbow
- Get underneath the DB when it goes over your head
- Extend your arm

DB single arm alternating snatches

Workout 3

- Minute 1 - Thrusters 10-12
- Minute 2 - Burpees 10-12
- Minute 3 - Snatches 10-12

Workout 4

Day 34 - Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

Omg! *deep breath* That was intense. 💪🏾

Marcus

Day 2 - Death by DB

Elnaz

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Clif Moffitt 

Mason

Day 4 -Death by DB

S-miguel

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Luaba

Day 5 - Death by DB

Kennia

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Day 6 - Death by DB

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Shannon

Day 8 - Death by DB

Obi is always testing my mental strength!!! 💪🏽🔥

Day 9 - Death by DB

The conditioning afterwards always kills it👌🏽 Love it!😎💪🏽

Henry

Day 10  - Death by DB

Callum

Lea Nakia

Day 11 - Death by DB

Edison

Day 12 - Death by DB

Jordan

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

Amazingly hard! Metcon took me 40 min with minimal resting time 😅😭

Serena

Ran out of time but Great morning session before work!

Day 16 - Death by DB

Very hard but great. 

Ran out of time again

Good workout as always… but sometimes i don’t understand how many rounds i should do. You explained that the 21-15-9 should be repeated in rounds considering the whole 21-15-9 as one round, so when it says 21-15-9 times 3 rounds that should mean 9 sets.. but in this case i don’t understand, is it the five sets times five times, or is it the whole 25 sets times 5, as in 21-15-9 case? Thank you

Day 17 - Death by DB

Alfonso

Day 18 - Death by DB

Day 19 - Death by Db

Day 20 - Death by DB

oh wow. 1st workout after 4 day vacation. Ouch. but i needed that to kick the sh$t out of myself

Omg looks super easy until you do it 🥵

Day 22- Death by DB

Day 23  Death by DB

nice one. Heart pumping all workout. ❤️

Lynzy

Day 24 - Death by DB

took longer than 60. I think the reps are total (not each arm). or i’m too slow. lol

Day 34 - Death by DB

Community

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