Name: Playbook - Obi Vincent - W1/D1 Test week 1
Uploaded: 2023-10-09T12:35:38.872Z
Duration: 60 min
Description: W1/D1 Test week 1

David

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky

Crazy test! Just could finish the first three main workouts 🫨

Mario

Jose

Levon Lanius

Metcon was tougher and longer than expected but the workout was great

Thagana

Rough lol. Took a month off. Holidays n shit. So I’m feeling this. And it’s only test week? Fuck.

Christian

Arnold

Harry Hanlon

Callum

This workout killing me … conditioning only 2 rounds finish 😂😥

Leon

Ogika

Andy

Michael

Paulette

Steven

Always a solid workout!! Great variations, crushing legs!!

Andrew

Remy

Matthew

Awesome definitely pushed me passed my limits.

Isiah

Killer workout, but will need to leave 90 mins out to complete. Love the conditioning I will save that for days when I’m on a time crunch!

Kevin

Samantha

Incredible, I thought I was fit and first day and I’m being humbled already. Cannot wait to see how far I can take this….hyrox, here we come 🌚

Jwshua

Antoine

Yousif Albadri

Randy

Aaron

Sandor

Mohamed Aly

Incredible 2 hour session! Loved every minute!! Can’t wait for the rest of the program! Did the mass one first

Chase

Josh

Eddie

Adam

Luis

Dami

I never hated and loved Someone at the same time so much as you Obi right now ! 🙌🏻

BBene

Been searching for something like this for a long time. Thanks bro

Ryan

First time done, crazy workout, wtf 🔥🔥🔥

Mike

Great workout !!! I love the combination of weight training/conditioning. This is what I’ve been looking for.

Marquise

One of the harder workouts I’ve done. I use to do strictly bodybuilding

Jonathon Rand

Excellent workout but bit loaded on last conditioning rounds !!:) Great build up

iLias

Nicola

Humberto

BEFORE YOU BEGIN: All the Reps and Tempo's of certain exercises are written within the (exercise description tab) when you click "start Now".

Warm up: 
- Bike
-Walkouts 
- hip internal and external rotation 
- Gorilla squat
- Banded good mornings
- Cossack squats
- Db/Kb Banded goblet squats


Main workout
Squats
Bulgarian split squat 
Sissy squat 
Leg extensions 
Seated Good Morning  

Conditioning Test

Bike erg

- 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 by sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

- 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

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded good mornings

BODYWEIGHT COSSACK SQUAT

- Start with the band under your feet and over the DB in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

DB banded goblet squat

Warm up

- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and push through your heels to come back up

*try and beat your 1 rm on set 6
*Rest times between  60s - 2mins

1 REP MAX Barbell back Squat

- Begin with a DB in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

DB bulgarian split squats (10 each side) 2sec Tempo

-Place a low padded box on the ground in front of your feet
-Keeping your body as upright as possible lower your knees down to the box ( you should be on your toes and your heels lifted at the bottom of the movement)
- Stand back up to full extension

Sissy squat (3sec Tempo)

Superset

-- 1st set - 2 sec. tempo
-- 2nd set - 3 sec. tempo
-- 3rd set drop set ( 10 x 10 x 10) with 4 sec. tempo 

-Sit on a leg extension machine with the machine adjusted to fit
-Select weight 
-Extend your legs 
-Release your legs back to the starting position
-Repeat

* Last set drop set

Seated leg extension

- In a seated position with neutral spine lower chest towards knees

Seated good mornings (3sec tempo)

Assault bike OR Rower  ( Men: 20 | Women: 15 calories )

Double DB hang snatches (Men 2 x 22.5kg ) (Women 2 x 8kg)

Assault bike

- Start with DB at your shoulders, lowering your chest, with a slight bend in the knee, touch the DB to the ground
- Clean the DB up to your shoulders
- Press dumbells up overhead using your legs for power

DB clean and press

Burpees

Conditioning

W1/D1 Test week 1

DEAN

Anson

Waylon

Watch before you begin

Kwabena

Rene Gonzalez

How to complete your test week

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Turon Martin Johnson

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

Corbin

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Laura

W2/D8  Legs (anterior)

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

Grace

This was fun! Didn’t expect to get to the second round on the Metcon!

Kristine

W2/D9 Push/Pull Metcon

W2/D10 Conditioning

Lower back was smoked from the hip thrusts

Fortune

W2/D12 Legs (posterior)

Sean

W2/D13 Push/Pull/Core

W3/D15 Legs (anterior)

Gregory

W3/D16 Push/Pull & Metcon

This conditioning session was tough but absolutely loved it

W3/D17 Conditioning

Milan

W3/D19 Legs (posterior)

Alfonso

W3/D20 Push/Pull/Core

Mohammed

Audrey Anne

W4/D22 Full body & conditioning

W4/D23 Conditioning

W4/D24 Full body & Conditioning

Great workout. Just a few notes was not readable!

W4/D26 Full body & conditioning

Nice break from the metcons and still a great core workout

Eric

Great workout, learned lots of new efficient exercises

W4/ D27 Functional training

W5/D29  Full body & conditioning

W5/D30 Conditioning

Great day to end my weekday workouts… TIME FOR THE WEEKEND. IT DONT STOP‼️‼️‼️‼️

W5/D31 Full body & Conditioning

How are you doing 20kcal row in 1 min nuts !

Danny Taylor

Them leg extensions made that EMOM hectic. 🤬 man oh man got a lot to work on. Great pump though

W5/D33 Full body & conditioning

Good workout. Added a bit more just to test my technique

W5/ D34 Functional training

I’ve love all crossliftr programmes and been on them for 5yrs if not more. However crossliftr 5 on the app doesn’t feel well programmed as crossliftr 1-4 pdf version. It also feels much shorter and rushed

Furthermore so many errors on the platform / app regarding  reps, rest, timing etc.

Would love to see it improved. 

But still much love to Obi and his thinking on fitness. It’s changed my life and brought back joy in the gym

Great Session.   I must add, your app is incredible, the amount of different types of workouts etc, is priceless.   I’m learning so much from it too.

Edward Douglas

W6/D36 Legs

Changed up Metcon, since my legs are killing me from yesterdays. 

Assault Bike, 3miles in 8mins.
Still heavy push, but could not grasp doing burpee pull-ups

Pushed u til I could no more 
Onto pull .
Thanks obi

W6/D37 Push & Metcon

4 sets of 200M to end . I haven’t ran in years , it was tuf

W6/D38 Pull & Metcon

W6/D40 Legs

Great one. Was sweating all over the place

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

Charity Magwaza

W7/D45 Test week 2

Tremendous exercise, really tested myself, I have noticed the growth by adding 15kg extra on each exercise, keep it up Obi, you're crushing our bodies but for a good reason

10kg increase on bench, 30kg increase on Anderson’s and 10kg increase in push press.. in 6 weeks of training 🤯 I’m happy with that 🤩

James

W7/D46 Test week 2

W7/D48 Test week 2

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W1/D1 Test week 1

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