Name: Playbook - Obi Vincent - Day 69: Test week
Uploaded: 2024-04-17T11:46:34.808Z
Duration: 60 min
Description: Day 69: Test week

Kwabena

Paul

Jose

I got 6 rounds I need help with 619 rounds 😿

Trey Coody

Went from not making 32 squats in the emom to finishing 38!

Carrie

Corbin

Jack Ragsdill

Charity Magwaza

Roy Orlando

This program is not for part time savages. Got up to 60 air squats. I never want to do that again… What’s next 😳

Loved everything with this program,  thank you so much

Warm up:
- Row/ Run (as fast as you can) 
- Walkouts 
- Banded good mornings
- Cossack squats 
- Zombie squats

WORKOUT 1: MAX Barbell front squat 

Accessory work:
- Barbell split squat (can use smith machine)
- Leg press (Alternative heavy Narrow goblet squat )
- Barbell Romanian deadlifts 

Lactate test EMOM:
- Bike sprint
- Air 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

- 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

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded good mornings

- 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 with feet shoulder width apart and hands in front of you with the barbell under your chin
- Press your hips back and lower down until your knees are 90 degrees

Zombie squats

Warm up

- 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

Find your 1RM
Rest 90s-2min

Barbell front squat (Find your 1RM)

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

10 EACH LEG, 2sec tempo

Barbell bulgarian split squats (EA)

-Stand n a narrow stance with your heels elevated 
-Perform a goblet squat using a kettlebell
-Repeat for desired reps

3sec tempo

Kettlebell heel elevated narrow stance goblet squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Accessory work

1’ - *40sec bike Sprint within a minute 
1’ - 20 Air squats within a Minute

(add 2 squats each round until you can not complete the reps within 1 minute). 

1’ - 40sec bike Sprint
1’ - 22 Air squats 
1’ - 40sec bike Sprint
1’ - 24 Air squats 
1’ - 40sec bike Sprint
1’ - 26 Air squats 
1 ‘ - 40sec bike Sprint
1’ - 28 Air squats


*Can use Assault Bike or Stationary Bike

This is an Emom so Perform the Bike sprint in one minute and then next min the squats. Keep going till you run out of time on the squats.

Write down your numbers

Assault bike sprint

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat pushing your back and down
-Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air squats

Lactate Test: Emom

Day 69: 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!!!

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

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

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

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 69: Test week

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