Name: Playbook - Obi Vincent - Day 44: Functional training
Uploaded: 2024-04-17T11:46:34.729Z
Duration: 60 min
Description: Day 44: Functional training

The Turkish whatever you call them are a nightmare

Josiah

Kwabena

Benito Foxx

Jose

Raquel

GREAT WORKOUT 🏋️‍♀️ 🔥🔥🔥

ouch! i thought functional training was supposed to be easier. lol

Alfonso

Complex was hell to do because of no clamps in the gym but I made it through. Commercial gyms 👎🏾👎🏾👎🏾

Trey Coody

I wish I could of done 70kgs on that last Metcon! Forearms was to far gone 🤣

Junior

Jack Ragsdill

Charity Magwaza

Ozzy King 👑

George

Bake

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. KB front rack march

4. Db or Kb overhead walking lunge

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

Barbell Complex:
- Deadlift 
- Hang power cleans
- Front Squat

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 SIDE, 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 reps EACH SIDE, 2sec tempo

DB Goblet cossack squat (EA)

- March slowly in place with two kettlebells in the rack position

20 steps EACH SIDE

KB front rack 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

14 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

Dead hang

- 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

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats

Barbell Complex

Day 44: 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!!!

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

Oliver

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

Paul

Day 30: Push

Kevin

Day 31: Pull

Day 33: Legs (posterior chain)

Corey

Day 34: Push/Pull

Kristýna

Day 36: Full body

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

Day 37: Functional training

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

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 44: Functional training

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