Name: Playbook - Obi Vincent - Day 40 - Death by DB
Uploaded: 2024-01-10T15:10:41.203Z
Duration: 60 min
Description: Day 40 - Death by DB

Kwabena

Luke

Jo🌸

Easton

Ruben

Did the second workout as conditioning to start my day // doubled the weight this time and finished with 2:01 left 😮‍💨😮‍💨

Timothy

Shoutout for this one! 9’ first workout // 16’ second

DEAN

Mads

I was so proud of myself for finishing the second part in time.

Stephan

Mathieu

It took me 2minutes to get up!💪Great workout. Thanks

Charity Magwaza

george drakonakis

Warm up:
- Walk outs x 3
- Plank toe touches x 10 
- Gorilla squats x 10 
- Squat with external rotation x 10 
- Cossack squats x 12
- Db deadlifts x 10 
- Db push-ups x 10 
- Db Goblet squats x 10 

5 Rounds for time:
- Decline pike push-ups x 10 
- Hang power cleans x 10 
- double unders x 30 or high knees x 40 

Complete for time: 20 Minute cap 
- Power clean and press x 6
- Burpees over dumbbell (forward facing) x 6 
- Power clean and press x 8 
-Burpee over dumbbell x 8
-Power clean and press x 12
- Burpee over dumbbell x 12
- Power clean and press x 16 
- Burpee over dumbbell x 16
- Power clean and press x 18 
-Burpees over dumbbell x 18 
- Power clean and press x 20 
-Burpees over dumbbell x 20

- 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

- 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 )

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Warm up

- Start in a push up position with your hands on the floor and your feet on the bench
- Bend your elbows to lower your body down until your head just touches the floor
- Straighten elbows to press back up to starting

Decline pike push ups

- Start holding two dumbbells 
- Clean the dumbbells up to your shoulders 
- Swing down to your sides and back up to your shoulders

DB hang power cleans

-Jump rope where the rope passed under your feet twice with each jump

Double unders

5 Rounds for time

- Begin with DB in both hands
- Lower DB to the ground clean to your shoulders and press up overhead

DB power clean and press

-Perform a burpee with a dumbbell on the ground next to you 
-Jump laterally over the dumbbell and repeat burpee
-Repeat back and forth

Lateral burpee over dumbbell

For time with 20 minute time cap

Day 40 - 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 40 - Death by DB

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