Name: Playbook - Obi Vincent - Day 5: Test week
Uploaded: 2024-04-17T11:46:34.607Z
Duration: 60 min
Description: Day 5: Test week

Erton Okeke

Jasmine

Kwabena

Christopher

The best one so far,
My first “crossfit” workout

Garvin

CRAZY GOOD 👏🏿🙏🏾🔥🔥🔥🔥

Miguel

Oliver

Dam... Not used to cycling...dam...thanks Obi 💪

Paul

Remy

Jose

Holy Crap. I didn't think I could do all the pull-ups and burpees, but I did. This got my heart pumping like never before.

Josiah

Will

Absolute killer. This program is the ultimate training to get strong and fit simultaneously🙏🏾

Charles

Did a full chest and arms along with the last Metcon. I’m getting my groove back

Trey Coody

Gabriel

Super hard just starting CrossFit, but learning my limits and pushing forward!

England

Alain

Michael

Kyle

Deon

Maxwell

Martin

Hannes

Dennis Mutia

This was again, an amazing workout. Feeling so good after these training days!

Daniël

My 1st time committing to CrossFit and a CrossFit program ever, these workouts are pretty fun.

Raphael Whatoname

Raul

It was great! Couldn’t finish all the rounds but enjoyed every minute of it!

Rimantas

BBene

Charity Magwaza

Justin

Marco

Davon

Could not abide by that 60s rest during the 4th and last set of the cycling hahah. Killer 🔥

Antonio

The finisher was absolutely brutal. Loved it

Chase

Roy Orlando

Dali

Willzgfit

It was brutal ! And I love it . I struggled stretching lol. Would like to add some mobility to my training .

Cruz

Warm up:
- Row or bike
- Gorilla squat 
- Squat into external rotation
- Db seated external rotations
- Band pull aparts
- Standing Y raises 
- Barbell lat opener 

WORKOUT 1: Barbell cycling
- Deadlifts
- Barbell Hang cleans
- Push press/jerk 

Rest 5-10 minutes before workout 2

WORKOUT 2:
- Db alternating snatches
- Burpee pull-ups (scaled: Burpees to bar touch)

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

- 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 (EA)

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations (EA)

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

Banded pull aparts

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

Barbell Lat Opener (EA)

Warm up

PREP: Using Half the weight Required for the workout Perform 1 Round of of the Main workout 

Weights for workout:
Men: 70kg 
Women : 45kg 

Scaled:
M: 50-60kg
W: 25-30kg

- 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

Barbell Hang Cleans

- 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 cycling prep

5 rounds for time

Weights for workout:
Men: 70kg 
Women : 45kg 

Scaled:
M: 50-60kg
W: 25-30kg

Barbell cycling

21,15,9 reps of each exercise for time

M: 1 x 22.5kg
W: 1 x 8kg

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

DB single arm snatches (alternating)

- Place your hands on the floor on front of you 
- Hop back bring your body down
- Hop forward and jump up holding on to the bar 
- Pull yourself up

Burpee pull up

Workout 2

Day 5: Test week

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!!!

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

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

Benjamin

Day 13: Upper body

First day back after recovering from sickness

Day 15: Legs

Big Puggs

Day 16: Upper

Day 17: Conditioning & Core

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

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

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

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 5: Test week

Community

More workouts from Obi Vincent