Name: Playbook - Obi Vincent - W1/D1 (DEATH BY EMOM)
Uploaded: 2023-10-09T12:35:38.722Z
Duration: 45 min
Description: W1/D1 (DEATH BY EMOM)

Great morning cardio workout.. good playlist in the background.. still figuring out how to use the app but should become more familiar the more I use it

Remy Ngwanyam

A beginner at 53 yrs old male...what a struggle but worth it...the sweat was awesome...thanks for keeping it real for beginners .

David Yong

Did this in the Texas heat, BRUTAL 🔥🔥🔥🔥

Johnnie

Clif Moffitt 

Pete

Trey Coody

Back at it, a bit challenging in an awesome way💪🏾

Charity Magwaza

Irmak

Feeling fantastic after this workout🤘🔥

Elnaz

Alasdair

Tssf1990

Great fun.  Modified or else I was going to die, hahah, but really great fun

Bops

Noah

Chukwuma

Marcus

Kai Alex

Levon Lanius

Edward Douglas

Fireeeeee!!! I’m so exhausted I can barely typednndn

Martin

Munashe

Great! I'm glad that I restarted my journey today

Noel

No way in hell those were EMOM workouts. I’ve been doing hiit/ kb work for a few years now and at most gyms I’m one of the first done each minute, those sets were taking me longer than a min to complete, let alone take a second to breathe before the next one. Great workout, but had it said AMRAP instead, this comment wouldn’t exist

Amazing workout. I got destroyed but I love it.

Sione

CaSean

This workout was crazy. I for sure how to lower the reps in order to keep up!

Abisai

Sean Ostrowski

Thorben-Alexander

Timothy

John

Kyle

Robert

Dominic

halo

The first round was good but the burp-pies killed me on the second rounds great workout and I’m proud of finishing it

Frank

Eric

Logan

Zuri Cedale

Isaac Stevens

Ozzy King 👑

Cody

It was fine for a day 1. I would have appreciated working out a few more muscle groups. Otherwise it was a good HIIT workout.

Nathan

Just in the snatch you don’t say if it’s 6 per hand or 12 per hand.

Ferran

Never thought I would do CrossFit, but really enjoying it.

Monte’ and Serene

First day of training after a looong pause! It feels good to be back! Consistency is the key. Slow but steady

It was great, feels like an hot knife that slide thru butter Imma super pumped!

Glock

Loved it! The way I like my workouts 🔥🔥

Warm up:
Kb sumo deadlifts x 10 
Russian Kb swings x 10 
Hand to hand swings x 10 
Goblet squat x 10 
Kb cleans x 5 each arm 
Push-ups x 10

Part1: 15 Minute EMOM: 
1' - Russian kb swings x 20   
1' - Kb power cleans x 5 each side    
1' - Push-ups  x 12-15

Rest 2mins 

Part 2: 15 minute EMOM:
1' - American kb swings  x 20 
1' - Snatches  x 6 each side
1' - Lateral burpees over DB x 10

Recommended weight:  KB Weights: M: 24 - 26kg kb, W: 10 - 12kg

-Stand in a wide toed out stance with a kettlebell between your feet
-Keeping your back straight perform a deadlift 
-Repeat

Kettlebell sumo deadlift

-With a single kettlebell perform a swing to roughly head height 
-Repeat for desired reps

Kettlebell Russian swings

-Perform a single kettlebell swing passing off the kettlebell from hand to hand at the top of the swing 
-Repeat for desired reps

Kettlebell hand 2 hand swings

-Stand holding  kettlebell in ht bottoms up position by the handle
-Lower into a goblet squat
-Stand up out of squat to full extension
-Repeat

Kettlebell bottoms up goblet squat

- Keep a neutral spine 
- Push your hips forward as you clean 
- The KB should end right above your shoulders

KB Double cleans

-With your hands under your shoulders perform push-ups

Push-ups

Warm up

10 Minute EMOM

-Perform a kettlebell swing to full arm extension overhead
-Repeat

Kettlebell American Swings

KETTLEBELL SINGLE ARM SNATCHES

-Perform a burpee with kettlebell to your side
-Jump over the kettlebell laterally 
-Repeat burpees back and forth

W1/D1 (DEATH BY EMOM)

Community

More workouts from Obi Vincent