Name: Playbook - Obi Vincent - Day 8 - Death by DB
Uploaded: 2024-01-10T15:10:41.009Z
Duration: 60 min
Description: Day 8 - Death by DB

Tssf1990

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Luaba

Shannon

Explain Tabata more properly as was unsure how to do it

Mason

Jordan

Luke

Kwabena

Knut

Mads

I can’t believe I’m still alive after this.

Edison

Lea Nakia

App was hard for a beginner. Videos should play through with-out stoping with proper timers. The timers also where all set to 1:00 and we had to change them everytime.

Stacy

Trey Coody

Loved the variation!! But burpees will be the death of me!! Lol

Charissa

Sebastian

Has to skip the 2nd rnd of Tabata , still a great workout

Sean

Kevin

John

This workout was definitely a strength and conditioning challenge.

Noel

wow!!!!!!!!! that was hard. I did 50% of Workout 2. ran out of time. 😜

Alfonso

Jaquane Wyatt

Nhla

Zakia

Elis

I didn't finish all the rounds this time but my goal next time is to complete all of the EMOM rounds 💪🏾

Shanice

Martin

Kennia

Death to fat .. life to be fit and look and feel awesome .
Thanks Obi 
Your the best .. appreciate yo

DEAN

Flaviu

Timothy

Just getting back into things, so I’m having to scale. But that just tells me this is a great program!

Gentry

Pavallam

This was a Beast! 8 rounds! Made it thru 6, I did 2 rounds this morning and 4 rounds this evening🔥💪🏾😅😓

Kizzy

Xavier LECINA

Zach Landing

Judit

Caroline

Enea

Merlin Valdez

Well during it I though aww sh*t this is gonna kill me but after this I felt good and enjoyed this workout with change of e2mom to Tabata to make it feel different and feel a good pump and ready for the day

Andrew

Warm up:
- Walk outs x 3 
- Banded pull parts x 10 
- Gorilla squats x 10 
- Cossack squats x 10 
-Air squats x 20 
- Db power cleans x 10 
- Thrusters x 10 
- Push-ups x 10

Workout 1: Every 2 minutes complete:    
- Power cleans                                                     
- Thrusters 
- Burpees over dumbbell (forward facing ) 



Workout 2 : Tabata WOD     
- Air squats 
- Push-ups
- Single alternating Db clean and press 
- Db Burpees 
- Renegade rows
- Single arm alternating snatches 
- Db Russian twist

- 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

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

Banded pull aparts

- 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 )

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB power cleans

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

- 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

Warm up

Every 2 minutes for 8 rounds

Note: Complete all 3 exercises within 2 minutes, ideally you should complete them within 90s and rest for the remainder time. 

After the 8th round Rest 3-5 minutes then onto workout 2!

-Perform a burpee over a dumbbell facing the dumbbell with each rep

Burpee over Db (forward facing)

Workout 1

40 seconds work into 20 seconds rest x 2 rounds

*Rest 60 secs
*Repeat another 2 Rounds

- Begin by swinging DB between legs and clean to your shoulder
- Press up using your legs for power
- Bring down down and repeat on opposite side

DB single arm alternating hang clean and press

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB burpees

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

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

DB single arm snatches (alternating)

- Keep your legs up
- Rotate from side to side 
- Keep your core engaged

DB Russian twists

Workout 2

Day 8 - Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

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 

Day 4 -Death by DB

S-miguel

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Day 5 - Death by DB

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Day 6 - 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

Day 11 - Death by DB

Day 12 - Death by DB

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

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 8 - Death by DB

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