Name: Playbook - Obi Vincent - Day 37: Functional training
Uploaded: 2024-04-17T11:46:34.707Z
Duration: 60 min
Description: Day 37: Functional training

Oliver

Kwabena

THIS WORKOUT IS BRUTAL AND REQUIRES A SAVAGERY TYPE EFFORT 🔥🔥🔥🔥🔥

Paul

JON LEE

GOT CRUSHED 🤦🏾‍♂️🔥🔥🔥🔥

Jose

Raquel

Foster

Back from mental break 🙏🏾👏🏿🔥🔥

BARBELL DT DAMN TOOK ME OUT. Overall a we’ll improved day

Jan Novotny

Corbin

BBene

Jack Ragsdill

Good workout overall, however, I was not able to finish it since it took me way longer than estimated and I simply ran out of time.

Stephan

Charity Magwaza

Jaquane Wyatt

My forearms after farmer carry (42 kg db) and hang was out

Dali

Sick volume. No chance to finish in an hour.

Mezi

Killer work out! Am surprised I even finished.

Trey Coody

Bake

Turkish get up got me so bad today🙆‍♀️

Warm up:
- Row or bike 
- Cossack squats 
- Walkouts
- Gorilla squats 
- Banded front raises 
- Banded pull aparts

1. Barbell half kneeling javelin press
2. Kb or Db Turkish get up

Superset:
3a. Goblet cossack squat 
3b. Db death march 

4. Db/kb overhead walking lunge

Superset:
5a. Heavy db farmers carry 
5b. Dead hang 

BARBELL "DT"
- Deadlift 
- Hang power cleans
- Push jerk/ Push press

For unilateral exercises reps are per side

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg (quick as you can)

- 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

Bodyweight Cossack Squats (EA)

- 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

- 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

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

Warm up

- Keep your elbow slightly in front of you 
- Press the barbell up keeping the bar straight 
- Reach full extension at the top

8 EACH ARM, 2sec tempo

Half kneeling javelin press (EA)

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

5 EACH SIDE, increase weight each set

DB turkish get up (EA)

- Start with a wide stance 
- Push your hips back as you come down 
- Extend your leg to come up 
- Keep your chest up

12 EACH SIDE, 2sec tempo

DB Goblet cossack squat (EA)

- Begin with DB in each hand step forward a few inches
- Lower DB to about shin height keeping a slight bend in your front knee
- Stand back up and step forward and repeat

12 steps EACH SIDE

DB death march (EA)

Superset

- Begin with DB overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting
- Repeat with the opposite foot

12 steps EACH SIDE

Double DB overhead lunges (EA)

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward

20 steps EACH SIDE

Heavy DB farmers carry (EA)

- Hang from a bar with both hands

Weighted or Bodyweight

Bar hang

COMPLETE FOR TIME, SCALE WEIGHT IF NEEDED.
60s rest after each round

M: 70kg
W: 42.5 kg

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

Barbell push press

Barbell DT

Day 37: Functional training

Jason

Clif Moffitt 

Before you Begin

Love Obi. He's changing the way I work out. I used to only do weight-lifting, but now I've switched to including functional training, and I'm sore in places I never thought I could be!!!

Josiah

Maxwell

How to improve your pull ups

Great starter session to see what is my baseline is…onwards and upwards now 😀

Mark

Gorazd

Lydia

Day 1: Test week (Please watch Intro video before you start)

Great stuff.. took about 2 hrs.. make sure you have the time 😄

Day 2: Test week

Fortune

Chris

Day 3: Test week

Erton Okeke

Jasmine

Day 5: Test week

Marc

MENTAL WARFARE 👏🏿🙏🏾🔥🔥🔥🔥
20 ROUNDS IN 34mins!!!!

Day 6: Test week

Darlene Spooner

Mauricio

Not a good idea to do squats when recovering from Flu🥴

Day 8: Legs

Thagana

Challenging but do able. Definitely doing it again.

Day 9: Upper

Can somebody explain should u do all the exercises in one minute and rest what its left of the min in the EMOM sets?

Day 10: Conditioning & Core

Day 12: Leg day (posterior chain)

Perfect combo of a traditional lifting program and a crossfit thing... finally found what I was looking for

Christopher

Benjamin

Day 13: Upper body

First day back after recovering from sickness

Day 15: Legs

Big Puggs

Day 16: Upper

Day 17: Conditioning & Core

Garvin

Day 19: Leg day (posterior chain)

SMASH 💥 IT 🙏🏾👏🏿👏🏿👏🏿👏🏿

Day 20: Upper body

GREAT WORKOUT 👏🏿👏🏿🔥🔥🔥

Day 22: Legs

Brittany

DEAN

Day 23: Push

Day 24: Pull

Jorge

Day 26: Legs (posterior chain)

Drop sets are a major pump maker! I ran out of time and couldn’t complete the whole workout 😫

Day 27: Push/Pull

Day 29 : Legs

Day 30: Push

Kevin

Day 31: Pull

Day 33: Legs (posterior chain)

Corey

Day 34: Push/Pull

Kristýna

Day 36: Full body

Pull up game getting stronger….big PAUSE!

GREAT WORKOUT 👏🏿🙏🏾🔥🔥🔥

Day 39: Full body & Conditioning

Chad

Day 40: Active recovery and mobility

Definitely works if u stick with it 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

Day 41: Full body

Absolutely brutal workout. Especially since I've been a while week without caffeine!

Double walking lunges = 😵😵‍💫🥵😅

Day 43: Full body

The Turkish whatever you call them are a nightmare

Day 44: Functional training

Day 45: Full body & Conditioning

I had to take a 2 day break from the last workout and then come back to this and do an EMOM. Wow. Mobility part was refreshing, though.

I Need more of this mobility and recovery! My old bones thank you!

Day 47: Active recovery and mobility

Remy

Day 48: Full body

Obi, you destroyed my legs with this workout. I now have known pain.

Day 50: Legs

Day 51: Upper

Day 52: Conditioning & Core

Day 54: Leg day (posterior chain)

Day 55: Upper body

Ran out of time! Will finish the rest another day

Day 57: Legs

Am getting there. Pull ups and chin up 🆙

Day 58: Upper

Emom is crazy. Did 60kg every 1:15. Barely survived

Sergey

Day 59: Conditioning & Core

Day 61: Leg day (posterior chain)

Day 62: Upper body

GOT WASTED ON BURPEES EVERY ROUND 👏🏿🔥🔥🔥🙏🏾

Day 64: Test week

Oreobi used kick my ass but this test week proofed ur methods definitely works. Thank u

Day 37: Functional training

Community

More workouts from Obi Vincent