Name: Playbook - Obi Vincent - W1/D1 Benchmark WOD
Uploaded: 2023-03-13T17:04:06.892Z
Duration: 35 min
Description: W1/D1 Benchmark WOD

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?

Tanaka

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😮‍💨

Tayzia

Andrei

Kurt

Needed a good sweat — knew I could count on you!

Leah

Travis

Anthony

Daniel

yangBAE

Jaydeon

Shaking off rust from 2 weeks vacation 😅. 5+35 cal

Levon Lanius

Horrible, 4 rounds 5cals. Would be great if there was a notes section on this, if there is and I am a dumbass can someone point it out 😂

Caroline

Prav

Jaquane Wyatt

victor

Great! Added:-
30 seconds skip x 3
21-15-9
Kettlebell swings
Pikes
Crunches

Martin

Great 👍 I added a 21-15-9  American kettlebell swings, kettlebell goblet squat and kettlebell alternate snatch and it was just perfect 🤩

george drakonakis

vincent

Just starting back up from a 5 year break. 😏  Loved the workout!

Brenda

Did 20 cals on rower, then DB cleans and burpees. Forgot how hard burpees were. Went 6 rounds and 12 cals into round 7. Loved it.

Mike Garcia

Pretty hard, I guess i’m out of shape at the moment but I’m gassed at the end of this

Griffin

Mathieu

*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

W1/D2

John

W1/D3 Benchmark WOD

Marceliures

Absolutely brutal…. But still love it, thanks, obi!

W1/D4 Death by EMOM

This was fun and I managed so well 💪🏾🔥

Jan Novotny

W1/D5 Chipper workout

This was fun,🔥 them pull ups did get in my groove😅💪🏾

Sónia Martins

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.

Alexander Fillman

W1/D7 Rest/mobility day

Chad

W2/D1 Barbell complex

Brandon

Not sure how long this should have taken…but…subbed trx pull ups and trx pistols…4:32 for the Deadlift/pull-ups…8:27 for the air bike/alt pistols/db push press…feeling accomplished and dripping sweat

-Dori

W2/D2

That was horrendous 🥵🔥💦🔥💪🏾

Junior

W2/D3

Zach Landing

wow. didn’t think body weight would do me in. lol

Alfonso

Did the entire 15 EMOM without stopping finally. I been feeling stronger. Keep it comin

W2/D4 Bodyweight conditioning

I cant do front squats and thrusters and all that without hurtin my wrist. Loved this tho

Another one great workout 🏋🏽‍♀️

W2/D5

Eresh

W2/D6

Florian

W2/D7 Rest/mobility day

Ended up on the floor. Had to scale a few but I love the challenge!

Luv it. Have to substitute the last exercise with rear delta due to shoulder injury. Still left me dripping. 👍

Elodie Achendracher

W3/D1

Main workout in 16 min 45 sec. Nice sweat

Chimudi Egbuna

W3/D2

W3/D3 Aerobic capacity work

DEAN

W3/D4 Barbell cycling

W3/D5 Broken "DT" EMOM

Sebastian

Man bro always impressed by your workouts.

Steve

W3/D6 Time trial

W3/D7 Rest/mobility day

This was much harder then I expected! Thanks for the good workout 
-Dori

W4/D1 Aerobic mono work

David Nucifora

What a beautiful workout 🏋🏽‍♀️  what a great pump men . Excellent work Obi!💪💪

W4/D2

I didn’t think this was going to be so hard 🤔. I hate how deceiving they look on paper.
-Dori

Once again thinkin it didnt look too bad on paper. 😂

W4/D3

Started time after warmup and got 27 min. 😮‍💨

Amazing workout. My style of workout. love it

W4/D4

The first part is like hell but I like it🌶🌶🏋️‍♂️🏋️‍♂️

W4/D5

Oh men I really really love this workouts !!! Superb Obi💪💪💪

W4/D6

Little upset i did the same 6.5 rounds as the first time. Really wanted at least a round or 2 better.

5 rounds this time. Improvements 🔥🔥🔥👌🏾👌🏾👌🏾

W5/D1 Benchmark WOD

John Paul

I was pretty dead after part 1. Very tough

The best Obi 👍🏻🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️👍🏻👍🏻👍🏻😱

W5/D2

I love ❤️ these workouts are perfect 👍🏻🏋️‍♂️🏋️‍♂️🏋️‍♂️

W5/D3 Death by EMOM

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

Suprised i hit 21 deadlift at 255 without stopping. I was a little spooked about part 1. Lol

W5/D4

W5/D5

Christmas Eve workout. Now cookie and eggnog time!

Chuck Roseman

Ok 👍🏻 good workout 🏋🏽‍♀️ but I’ve done more difficult

i chose this workout because i’m traveling and it looked easier. boy was i wrong

W5/D6

W5/D7 Rest/mobility day

I did two more reps in every exercise so I believe it’s a progress. Thanks Obi

Back after my kid tested positive for covid! Joy.

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

Gregory

Oh men first part was from another 🌎 🏋🏽‍♀️🏋🏽‍♀️Great as always Obi 🔥🔥🔥

W6/D2 - Barbell complex

Not long but pretty effective. Got a good sweat

W6/D3

Went from 42:30mins to 33:45 mins. Not bad improvement but still tough!

W6/D4 Chipper workout (re do)

Great great great 👍🏻 great 👍🏻 and great 👍🏻 workout 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

W1/D1 Benchmark WOD

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