Name: Playbook - Obi Vincent - W1/D2 CUPLETS
Uploaded: 2024-01-10T15:10:40.874Z
Duration: 40 min
Description: W1/D2 CUPLETS

Clif Moffitt 

Ruby

Jasmine

Rhys

DEAN

Ryan

Dennis

Luke

I appreciated the option to do DUs or the 400m run. Great workout. Endorphins are flowing.

Steven Garza

Alison

Irmak

Salem

These make you dig deep…Hate it during the session but after you feel accomplished!

King

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

Kizzy

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

Dominick

Stephen

Sónia Martins

Warm Up:
- Band Pull Aparts
- Squat + External Rotations
- Cossack Squats
- Air Squats 
- Row or Assault Bike Intervals

Workout Part 1: (BENCHMARK WOD)
1A. Run or Double Unders
1B. DB Devils Press

REST 5-10 min 

Workout Part 2:
2A. DB Alternating Snatches
2B. DB Box Step Ups

- Band Pull Aparts x10
- Squat + External Rotations x10 each side
- Cossack Squats x12 each side
- Air Squats x20
- Assault Bike or Row Intervals 5x 20sec WORK/10sec REST

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- 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)

- 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

Bodyweight Cossack Squats (ea)

- 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

5 x 20sec WORK/10sec REST

- Work for time, distance, or calories
- Increase speed as comfortable

Row or Assault Bike Intervals

Warm Up

5 Rounds FOR TIME:

1A. 400m Run or 60 Double Unders
1B. DB Devil Press x10 

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

Substitutions:
•Run or Double Unders = Assault Bike or Rower (M:20cal/W:15cal)

REST 5-10 min before beginning Part 2

400m Run or 60 Double Unders

Substitutions:
- Run or Double Unders = Assault Bike or Rower (M:20cal/W:15cal)

Run or Double Unders

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

- Place the dumbbells on the ground in front of with a neutral grip
- Kick your legs back, lower your chest to the ground between the dumbbells
- Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head
- Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended

DB Devil Press

Workout Part 1 (BENCHMARK WOD)

5 Rounds FOR TIME:

2A. DB Alternating Snatches x12
2B. DB Box Step Ups x10

(M:20-22.5kg/W:10-12kg) 
(RX+ M:25kg/W:14kg)

(Box M:24"/W:20")

(M:20-22.5kg/W:10-12kg) 
(RX+ M:25kg/W:14kg)

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB Single Arm Alt Snatches

(Box M:24"/W:20")

- Start a few inches away from the box with a DB in both hands
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB Box Step Ups

Workout Part 2

W1/D2 CUPLETS

Great I appreciate all the hard work you put I to you videos ..
Away we go 8 weeks transformation

Sione

Introduction

3 sets done. First session back after no HIIT in 3 yrs

W1/D1 AMRAP

Neil Reeves

W1/D3 E5MOM

Not as bad as I thought it would be. No weight on bar

W1/D4 DEATH BY EMOM

15mins wasn't too uncomfortable I would do 200 single skips next time and change weight to 8kg

Kinda was easy, obi your turning me into a savage

W1/D5 CHIPPER

Ozzy King 👑

Ashton

W1/D6 MAXED OUT

5min squat 30sec X 4 was all I could manage

Awesome. Never thought I was able to hold a squat for 5 minutes. 😅🏋🏾‍♂️

Maurice Cooper

W1/D7 REST/MOBILITY

Wow .. crazy burn and on fire .
Again another Body  inferno. 
Cheers

Jose Soares

W2/D1 BARBELL COMPLEX

Rynard

W2/D2 METCONS

😮‍💨 will have to finished the round another day. I’m gassed

Herman

Gerrit

W2/D3 SPRINTERVALS

W2/D4 BODYWEIGHT CONDITIONING + CORE

Sean

4x500m row
Couldn't do 8!
1:56:4 average
30s/m

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

W2/D7 REST/MOBILITY

Mezi

W3/D1 EMOM

W3/D2 CHIPPER

1.58.3 average row
19.53 time
19cal bike
0.59 km

Alfonso

W3/D3 AEROBIC WORK

21mib e3mom hard
Completed 5 rounds in 10mins

Great week finisher 
Dau of rest well deserved 
OBI GET BETTER 
MY FRIEND
CHEERS

W3/D4 BARBELL CYCLING

W3/D5 BROKEN "DT" EMOM

W3/D6 PICK ONE - TIME TRIAL

W3/D7 REST/MOBILITY

W4/D1 AEROBIC MONO WORK

W4/D2 DB COMPLEX

Serena

W4/D3 METCONS

oh wow. looks harder than it is. 😵‍💫

W4/D4 CHIPPER

W4/D5 AMRAP LADDER + CORE

W4/D6 METCON & TABATA

W4/D7 REST DAY

Chuck Roseman

W5/D1 BARBELL COMPLEX

wow. a blast from the past workouts. great core

W5/D2 BODYWEIGHT CONDITIONING + CORE

No way I can do 3 sets of these! 
1 set run
1 set row

W5/D3 SPRINTERVALS

Justin

W5/D4 METCONS

W5/D5 BODYWEIGHT CONDITIONING + CORE

W5/D6 PICK ONE - TIME TRIAL

W5/D7 REST/MOBILITY

W6/D1 AMRAP

Went up in weight from last time. Yay. Cold out!

Whaat! I did it! Jump rope in the rain was an interesting touch. Powerful!

W6/D2 METCONS

W6/D3 E5MOM

Mohammad Idris

This one is hard.. Probably hardest through the whole program 😅

W1/D2 CUPLETS

Community

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