Name: Playbook - Obi Vincent - W1/D1 Test week
Uploaded: 2024-01-10T15:10:40.845Z
Duration: 70 min
Description: W1/D1 Test week

Good workout to start program.  Tough but doable.

Chad

I was so intimidated by it, I persisted and finished it. I modified the exercises and weight to adjust to my level. AWESOME!

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

That was tough… best workout in years👏

Germain

Biron

Clif Moffitt 

Hardest workout I’ve done in a long time but it also gave me the motivation to PR in my squat 🤘

Riley

I really enjoyed the flow of this. Can’t wait to move through this program! 💪🏼

Aaron

Just getting back into it after hernia surgery. Super light. But man what a combo!!!! Great workout!

Scott

Was just like an actual CrossFit gym warmup and workout. Love the challenge and great detail in the descriptions.

Erika

BBene

Luaba

That was horrendous!!🥵 I struggled the entire session, Monday blues. Almost didn't finish and I didn't see it coming 😅💪🏾my quads are popping 🍗🍗

Charity Magwaza

Daniela Diaz

Luke

Declan

Yods

Had to split it up for the sake of, no free time. Lol

James

Awesome workout! Feeling great this morning!

Nathan

💯. Been looking for something other then conventional B.B workouts and just w/ the 1st T.W workout I know I'm going to love the next couple of weeks.

Leonel

Too much for a beginner. If this was my first time working out I would be intimidated. bulgarian split squat shouldn’t be on day one or allow people to swap for a more beginner friendly exercise.

Sharese

Great workout. Greatful for you guidance Obi 🙏🏻

Peter

Louie Power

Eric

Carl

Anthony

Mateo

Chris

Lina

Im dead... felt like pure muscle endurance/ cardio after the 1RM squats

Julian

Great workout test, I was barely breathing at the end of it

Remy

Alain

Awesome! Is there an option to log weights?

Turon Martin Johnson

It great! For the past couple of months I’ve been really just free-styling my workouts. As well as running a powerlifting program for about 1 year and a half, & Even though I gained a significant amount of strength, I missed the fast pace, brutal burn of hypertrophy and conditioning type of workouts. I loved it

Adrian

Theis

Masry

Corrina Marie De La Cruz

Matt

Tracking some of the wheights and being able to see the workout without video. Also some details are before starting the workput, then you loose them or need to go back. 
Eitherway the quality of excercises and combination was awesome!

Joaquin

Man that Metcon killed me. I think the box I was stepping on and over was to high. Regardless 🔥🔥🔥🔥🔥🔥 workout. Ready for Day 2

Cheeky start to the routine but satisfied!

Harry

Sean

Test turned in to an Exam💪🏾 still coming back from kettlebells,  it been a while ,Excited to get back here 💪🏾. Let's get it

Michelle Lawrence

It was tough for me . Never did a CrossFit style of bodybuilding. Had to go down in reps on the last circuit lol

Terrell

Kristine

Lisa Greg-uanseru

*Warmup
- 500m row or run as quick as you can
- 5 Walkouts
- 10 Banded good mornings 
- 10 Cossack squats
- 20 KB/DB banded goblet squat

1 Rep max barbell squat  


*Workout 2: Accessory work
- (Front rack) Barbell bulgarian split squat 
- (Heavy) Db walking lunges 
- Leg extensions 

Rest 5 -10 min before the next part of the workout

Conditioning Test

- 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

- 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 sider than shoulder width press hips back and lower down until knees are 90 degrees

DB banded goblet squat

Warmup

- 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
-rest between 60s - 2mins

1 REP Max barbell back squat Test

- Start with the barbell on top of chest and use an overhand grip, keeping triceps parallel to the ground
- Place one foot on the bench and move forward a few inches so the 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

Front rack bulgarian split squats (2s tempo)

- Begin with DB in each hand
- Step forward with one foot and lower down two times until knees are 90 degrees
- Push through front heel and stand back up, repeat on the opposite side

DB walking lunges

-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

Seated leg extension (3s tempo)

Accessory work

The idea of this metcon is to finish As quick as possible… start with 26 reps on Front squats and 26 Box step overs, then 21 reps of each exercise till you get to 6. 

For Rx+ (advanced) add leg only bike at the start. 26cal leg only Bike , 26 Front squat, 26 box step overs etc

(Men: 2 x 22.5kg | Women: 2 x 8kg)

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

- Step on to the box 
- Push through your front foot to bring your back foot on to the box
- Rotate your body as you step down on the other side
- As you step off you should be facing the box

Db box step overs

Metcon

W1/D1 Test week

Reginald White

Watch before you begin the Program

Sachin Kumar

DEAN

How to complete your test week

Just starting the program will let you know

Frank

How to improve your pull ups

Did it without time cap. However does a 10 min time cap works with 3 rounds ? Bigger failure that you can’t log times. Description could be more precise

Christian

I’ll be proud if I see these 4 weeks through… hardest and most rewarding workouts I’ve done

W1/D2 Test week

W1/D3 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

First week post injury rehab. Still good!

Alasdair

W2/D1 Upper body conditioning

Ralf

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

Corbin

W2/D4 Active recovery

Edward Douglas

W2/D5 Upper & conditioning

Took me a little over 2 hours to finish this. Tough one!

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

This pump was real💪🏾💪🏾, best core work 🔥

W3/D2 Push/pull & core work

I'm walking and shaking, Obie and shaking and walking.

W3/D3 Conditioning

Salute to the rower😅💪🏾my butt went sour 😅

Jose

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

W3/D6 Push/pull

W4/D1 Upper

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W1/D1 Test week

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