Name: Playbook - Obi Vincent - W1/D1 ☠️DB
Uploaded: 2024-03-16T00:50:35.782Z
Duration: 60 min
Description: W1/D1 ☠️DB

Elnaz

DEAN

Kennia

Hit the spot. Do we need to do death by Dumbbell v3 before doing death by Dumbbell v4?

S-miguel

Whoa… This was my first workout in a long time. Extremely challenging and fun all in the same.

Cory

Ben Gentry

maju

David

Trey Coody

GREAT VACATION WORKOUT IN LIMITED SPACE GYM 🙏🏾🔥🔥🔥🔥

Alfonso

Clif Moffitt 

Jasmine

Kwabena

Good challenging 1st workout. 

Just gotta get in the routine and stay consistent with the workout plan 💪🏾

Ashley

Charity Magwaza

Serena

Jesús McMitre

Vasilhs

Cruz

Need this body shock .
Awesome Obi 
Tested my fitness level.

Warm Up:
- Walkouts
- Plank Toe Touches
- Gorilla Squats
- Squat + External Rotation
- High Knees
- Air Squats
- Hand Release Push Ups

Part #1: 7min AMRAP
A. DU/SU/High Knees
B. DB Power Clean
C. DB Thruster

Part #2: 7min AMRAP
A. Air Squats
B. Push Ups
C. Burpees

Core:
1. DB Renegade Rows
2. OH Sit Up
3. Hollow Hold

Warm Up:
- Walkouts x3
- Plank Toe Touches x10 each side
- Gorilla Squats x10
- Squat + External Rotation x10 each side
- High Knees x20 
- Air Squats x20
- Hand Release Push Ups x10

- 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

- Start in a push-up plan position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to starting position and repeat on the opposite side

Plank Toe Touches (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

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations (ea)

- Staying in a stationary position run in place with high knees for time or reps (R+L= 1 rep)

High Knees

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air Squats

- 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

Warm Up

Complete as many rounds as possible in 7 minutes.

A. Double Under (50) OR Single Under (40) OR High Knees (30)
B. DB Power Clean x10
C. DB Thruster x10

Suggested weight:
(M:2x20kg | W:2x8-10kg)
(RX+ M:2x22.5kg | RX+ W:2x12kg)

Rest 3 min before starting Part 2.

Double Unders: (50 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (40 reps) 
- Jump rope with the rope passing under your feet once with each jump

High Knees: (30 reps)
- Staying in a stationary position run in place with high knees for time or reps (R+L= 1 rep)

Double Unders/Single Unders/High Knees

- 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

Part #1: 7min AMRAP

Complete as many rounds as possible in 7 minutes

A. Air Squats x15
B. Push Ups x12
C. Burpees x10

Suggested weight:
(M:2x20kg | W:2x8-10kg)
(RX+ M:2x22.5kg | RX+ W:2x12kg)

Rest 2-3 min before starting Core.

- 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

- 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

Part #2: 7min AMRAP

3 Rounds:

1. DB Renegade Rows x10 (R+L=1 rep)
2. OH Sit Up x10
3. Hollow Hold x60s
REST 60s

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared
(R+L= 1 rep)

DB Renegade Rows

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB Overhead Sit Ups

- Lay on your back in a hollow rock position and hold that position for desired time

Hollow Hold

Core

W1/D1 ☠️DB

Luke

Sarah

W1/D2 ☠️DB

Will Batts

Vacation Workout # 3 👏🏿🔥🔥🔥🔥

W1/D3 ☠️DB

Edison

W1/D4 ☠️DB

Jo🌸

W1/D5 ☠️DB

It looked like a piece of cake, but man, it was tough!🙌

W1/D6 ☠️DB

Omg ! What just happened? 🥵🥵🥵🥵🥵🥵 10 stars 🌟

W2/D1 ☠️DB

My favorite so far. Not complicated. Simple but tough.

Marisa Kopczinsky

W2/D2 ☠️DB

Mario

Only had enough time to compete 3 rounds of the metcon but still worked a sweat!

W2/D3 ☠️DB

W2/D4 ☠️DB

W2/D5 ☠️DB

Lloyd Banks

W2/D6 ☠️DB

That EMOM was tuff. I pushed myself and did 5 sets of everything in 15 😤🔥🙏🏾🙏🏾

W3/D1 ☠️DB

This was a good quick workout. Pushed myself to get this done in 1 hour

W3/D2 ☠️DB

Sauna for the win at the end of the workout. Loved this one and had to push and work on that TUT‼️‼️

W3/D3 ☠️DB

lucie

W3/D4 ☠️DB

W3/D5 ☠️DB

Of all the workouts in this series , this one by one of the most challenging ones for me.  #Letsgetit #keeppushingyourself #2024

W3/D6 ☠️DB

Awesome,  the rhythm was good 💪🏿💦

W4/D1 ☠️DB

Irmak

Great session,  I enjoyed it 💪🏿💪🏿🍗🍗💦🔥

W4/D2 ☠️DB

W4/D3 ☠️DB

W4/D4 ☠️DB

W4/D5 ☠️DB

Probably the hardest workout for me . I feel like superwoman after completing this one 🦸🏾‍♀️😤🔥🔥

This was tough , I struggled through out the entire session! The finisher was the devil punisher☠️

W1/D1 ☠️DB

Community

More workouts from Obi Vincent