Name: Playbook - Obi Vincent - W1/D1 AMRAP
Uploaded: 2024-01-10T15:10:40.841Z
Duration: 30 min
Description: W1/D1 AMRAP

Clif Moffitt 

3 sets done. First session back after no HIIT in 3 yrs

Ruby

Jasmine

Rhys

Stephen

This was awesome,  I feel great💪🏾💦

Charity Magwaza

💀 💀💀💀
Been off for awhile. Nice re-introduction into metcon

Ozzy King 👑

Raii

Jonathan Miller

Dennis

Luke

Matt

Lahnda

Irmak

Tired. My conditioning is my weak point. (I like to play basketball) This will help my condition and athleticism tremendously.

King

Bake

Rough, so many burpees! But so fun to have a goal to chase and a reason to try hard!

Bethany

Best program yet! Love all the new features!

Carlos

f#*% me. looks easier than it actually is. i luv it. 🤪

Alfonso

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

Love it🤙🤙
only 4 rounds without the last 10 burpees...

Sónia Martins

Warm Up:
- Neck Rotations
- Gorilla Squats
- Cossack Squats
- Band Pull Aparts 
- Hand Release Push Ups 
- Assault Bike or Row
- BB Only Clean & Press

20 min AMRAP: (BENCHMARK WOD)
A. Assault Bike or Row
B. BB Power Cleans
C. FF Burpees Over Bar
D. BB Push Press
E. FF Burpees Over Bar

- Neck Rotations x5 each direction
- Gorilla Squats x12
- Cossack Squats x10 each side
- Band Pull Aparts x12
- Hand Release Push Ups x12
- Assault Bike or Row x5min
- BB Only Clean & Press x10

- Start in a kneeling position with yr hands at your sides
- Look down and then in a slow controlled manner rotate your head in a 360 degree circle 
- Rotate it back and repeat

Neck Rotations (ea)

- 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 opposite knee, reaching your hands in front of you

Bodyweight Cossack Squats (ea)

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace both hands to the floor
- Then press your chest off the floor and your body back up to starting position

Hand Release Push Ups

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike or Row

Barbell Clean and Press

Warm Up

Complete as many rounds as possible in 20min

A. Assault Bike or Row (M:20cal/W:15cal)
B. BB Power Cleans x10
C. FF Burpees Over Bar x10
D. BB Push Press x10
E. FF Burpees Over Bar x10

(M:42.5kg/W:25-27.5kg) 
(RX+ M:50kg/W:30kg)

Substitutions:
•Assault Bike or Row = 50 Double Unders or 70 Single Unders
•BB Power Cleans and BB Push Press = DB Power Cleans and DB Push Press (M:2x22.5kg/W:2x8-10kg)

(M:20cal/W:15cal)

- Work for time, distance, or calories
- Increase speed as comfortable

(M:42.5kg/W:25-27.5kg) 
(RX+ M:50kg/W:30kg)

Barbell Power Cleans

- Complete a burpee facing the bar 
- Jump over the bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement
- Repeating back and forth for time or reps

Burpees Over Bar (Forward Facing)

(M:42.5kg/W:25-27.5kg) 
(RX+ M:50kg/W:30kg)

- Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

Barbell Push Press

20 min AMRAP (BENCHMARK WOD)

W1/D1 AMRAP

Great I appreciate all the hard work you put I to you videos ..
Away we go 8 weeks transformation

DEAN

Sione

Introduction

W1/D2 CUPLETS

Neil Reeves

W1/D3 E5MOM

Not as bad as I thought it would be. No weight on bar

Ryan

W1/D4 DEATH BY EMOM

15mins wasn't too uncomfortable I would do 200 single skips next time and change weight to 8kg

Kinda was easy, obi your turning me into a savage

W1/D5 CHIPPER

Ashton

W1/D6 MAXED OUT

5min squat 30sec X 4 was all I could manage

Awesome. Never thought I was able to hold a squat for 5 minutes. 😅🏋🏾‍♂️

Maurice Cooper

W1/D7 REST/MOBILITY

Wow .. crazy burn and on fire .
Again another Body  inferno. 
Cheers

Jose Soares

W2/D1 BARBELL COMPLEX

Rynard

W2/D2 METCONS

😮‍💨 will have to finished the round another day. I’m gassed

Herman

Gerrit

W2/D3 SPRINTERVALS

W2/D4 BODYWEIGHT CONDITIONING + CORE

Sean

4x500m row
Couldn't do 8!
1:56:4 average
30s/m

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

W2/D7 REST/MOBILITY

Mezi

W3/D1 EMOM

W3/D2 CHIPPER

1.58.3 average row
19.53 time
19cal bike
0.59 km

W3/D3 AEROBIC WORK

21mib e3mom hard
Completed 5 rounds in 10mins

Great week finisher 
Dau of rest well deserved 
OBI GET BETTER 
MY FRIEND
CHEERS

W3/D4 BARBELL CYCLING

W3/D5 BROKEN "DT" EMOM

W3/D6 PICK ONE - TIME TRIAL

W3/D7 REST/MOBILITY

W4/D1 AEROBIC MONO WORK

W4/D2 DB COMPLEX

Serena

W4/D3 METCONS

oh wow. looks harder than it is. 😵‍💫

W4/D4 CHIPPER

W4/D5 AMRAP LADDER + CORE

W4/D6 METCON & TABATA

W4/D7 REST DAY

Chuck Roseman

W5/D1 BARBELL COMPLEX

wow. a blast from the past workouts. great core

W5/D2 BODYWEIGHT CONDITIONING + CORE

No way I can do 3 sets of these! 
1 set run
1 set row

W5/D3 SPRINTERVALS

Justin

W5/D4 METCONS

W5/D5 BODYWEIGHT CONDITIONING + CORE

W5/D6 PICK ONE - TIME TRIAL

W5/D7 REST/MOBILITY

W6/D1 AMRAP

Went up in weight from last time. Yay. Cold out!

Whaat! I did it! Jump rope in the rain was an interesting touch. Powerful!

W6/D2 METCONS

W6/D3 E5MOM

Mohammad Idris

This one is hard.. Probably hardest through the whole program 😅

W1/D1 AMRAP

Community

More workouts from Obi Vincent