Name: Playbook - Obi Vincent - Day 45 - Death by DB
Uploaded: 2024-01-10T15:10:41.223Z
Duration: 60 min
Description: Day 45 - Death by DB

Serena

Kwabena

Luke

Trey Coody

Daniele

That was great, nicely scaled I managed to finish this workout under an 45 mins

Easton

Timothy

Lisa Greg-uanseru

Kennia

Scott Beatty

Absolutely loved it! 
But, I would love to have a "section" where I could save my favourite workouts (like this one!).

Anna

Mathieu

Oh man my heart is bumping like crazy 130bpm/min but it hell yeah worth it 😜💪💪💪

george drakonakis

Warm up:
- Walk outs x 3 
- Plank toe touches x 10 
- Gorila squats x 10 
- Cossack squats x 12
- Goblet squats x 10 
- Clean and press x 10 
- Double or single unders x 30 

Chipper WOD:
- Double unders x 50 or singles x 70
- Single arm alternating clean and press x 20
- Double unders x 50 or singles x 70
- Front squats x 20 
- Double unders x 50 or singles x 70 
- Single arm overhead lunges x 20 
- Double unders x 50 or singles x 70 
- Push-ups  x 20 
-Double unders x 50 oe singles x 70 
-Devils press x 20 
- Double unders x 30 or singles x 50 
- Single rm alternating clean and press x 10 
- Double unders x 30  or sigles x 50 
- Front squats x 10 
- Double unders x 30 or singles x 50 
- Single arm overhead lunges x 10 
- Double unders x 30 or singles x 50 
-Push-ups x 10 
- Double unders x 30 or singles x 50 
- Devils press x 10

- 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 )

- 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

- Start with DB at your shoulders, lowering your chest, with a slight bend in the knee, touch the DB to the ground
- Clean the DB up to your shoulders
- Press dumbells up overhead using your legs for power

DB clean and press

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

Double unders

Warm up

- Clean the DB up to your shoulders
- Press dumbells up overhead
- Switch hands and repeat with opposite hand

DB clean and press (single arm)

- 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

-Hold a single dumbbell overhead at full extension 
-Alternate back and forth doing stationary lunges 
-Repeat for reps

Single arm overhead lunges

-With your hands under your shoulders perform push-ups

Push-ups

- Begin feet shoulder width, bring DB to the ground and jump feet back
- Jump feet forward and swing DB between legs and pull straight up overhead

DB devil press

-With a single dumbbell in hand start on the ground face down
-Pop up like a burpee 
-Swing the weight overhead in one motion
-Switch hands and repeat sequence

Single arm DB devils press

Chipper WOD

Day 45 - 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

Jo🌸

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

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 😅😭

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 45 - Death by DB

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