Name: Playbook - Obi Vincent - W1/D1 Benchmark WOD
Uploaded: 2024-01-10T15:10:40.828Z
Duration: 35 min
Description: W1/D1 Benchmark WOD

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

Clif Moffitt 

Gabriel

DEAN

Just what I needed! 
Complete the Alternate as well!
Awesome 👏🏻!

Did first exercise 20 min then did alternative for 15 min damn that pushed me I love it

First one with this trainer. I’ll be back for sure!!!

Kyle

Aaron

Charles

Luke

Joshua

Made it 6 rounds. Substituted assault bike calories for Row calories. Workout was 🔥🔥

Katie

Got 6 sets in. Proud but gotta step it up 😤

Ozzy King 👑

Darryl

Maxwell

Kevin

Todd

This was awesome! I got a compliment from a gym fellow " he likes my training ethics "💪🏾

Charity Magwaza

Martin Maghiar

Chris

Matt

Emilio

Loved this! Did both amraps for a little extra work. Wanted to die after the air bike! 😳
-Dori

Rhys

Lung busting ( 6 rounds ) more than I thought I’d get

Adam

veronica

Carlos-Andrea

Raii

Such a good workout bro, would u recommend if you have higher fitness levels to add an extra wod to the workout?

I haven’t done conditioning in a bit so jumping back into this was more of a struggle than I imagined 😅💀 good to be back though and looking forward to the work 💪

Timothy

Marcus

Blake

Just came across your YouTube channel.  Great content bro! 

Completed first day of the metcon program. Definitely got my heart rate up! 


Thanks for the posts.

Stephen

First workout since kb #2 routine. Killed it! 7 rds 20 min

Absolute eye open for what I’m getting in to. Love it though

Ed Johnston

Marcos

John Kilcoyne

Let me get in shape before you kick my ass haha

Barron

Taffy

Andre Better Daily

It’s been 4 months away from fitness and this program is just wat I needed to get back into it. I’m dead but we push through 👌🏾

Ruvarashe

6 rounds and some change. Think i need a nap now. Lol😮‍💨

Sione

Andrei

Kurt

*Warmup
- 500m Row or Bike
- Gorilla Squats x 10	
- Cossack Squats x 12	
- Banded pull aparts x 12	
- Hand Release push Ups x 12
- Barbell only Sumo High Pulls x 12	

*Main workout (20 mins AMRAP) 
- (Men: 20cal, Women: 15cal) Assault bike or Rower
- Barbell sumo high pulls x10 (M: 42.5kg,  W: 25 - 27.5kg)
- Forward facing burpees over the bar x 10

Note: If you can't perform the exercise near a cardio machine perform the Alternative below.	
(Recommended weights: Men: 42.5kg, Women: 32.5kg)

*Alternative workout		
 - 50 Double underscores
- 10 Db power cleans (M: 2 x 22.5kg, W: 2 x 8-10kg)
- Forward facing burpees over the bar x 10

-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

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

Banded pull aparts

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

Hand release push ups

- Pull the barbell straight up 
- Let your elbows flare out 
- Bring the bar up to chin height

Barbell only sumo deadlift high pull

Warmup

Barbell sumo deadlift high pull (add weight to bar)

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

Main workout: AMRAP

-Jump rope where the rope passed under your feet twice with each jump

Double unders

- 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

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

Burpee over Db (forward facing)

Alternative

W1/D1 Benchmark WOD

Alfonso

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Lloyd Banks

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

W1/D1 Benchmark WOD

Community

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