Name: Playbook - Obi Vincent - W1/D2 Test week 1
Uploaded: 2023-10-09T12:35:38.888Z
Duration: 70 min
Description: W1/D2 Test week 1

David

Dewitt

Vicky Gessner

Elis

Threshold Test Time: 8m 28s with 2 x 20LB DBs and singles for Jump Rope

Turon Martin Johnson

Jose

Callum

Andy

Paulette

6 Rounds 10 min AMRAP
12 Min time cap finished in 10 min

Mikey Hyatt

Steven

Remy

Jayden

Stephen Zeier

Samantha

Jamie

Very intense! Sweating like never before! Very challenging

Sandor

Mezi

Definitely love this workout, these are the type of workouts I’ve been trying to find. I love it

Marquise

Raii

Τοo demanding ..can't register my reps somewhere for future ref ! 👍👍

iLias

- Lact Text got in 7:30 Gotta work on double unders did 100 single.

Push up: 100 reps 
Pull up: 20
Leg raises hanging: 30

Push, pull, toe to bar: 7 rounds in 10 mins 

Coming off torn rotator cup and rear delt. Lots of work to do any suggestions.

Mike

Was following someone else's programming, but I needed a change. This is EXACTLY what I needed!

Humberto

Corbin

Garely Gelin

Frank

Great workout, made me realise how unfit I am

Harry Hanlon

Kenyon

Muscles I never knew I had are awakening! 💪🏾👍🏾

Maurice Cooper

Pontus

Jacobi

Eimantas

Kwabena

mondir noqrett

Waylon

Well, I learned that I Can’t do 7 pull-ups for 6 minutes and devil presses are hell itself😬

Justi

Brutal man, especially if you don’t have a good sleep the night before 😮‍💨..

Nibras

What other way to start the weekend other than Obi’s killer sets. Tnx mate

haamid

Hard bro! Even as a PT who’s been prioritising work and who plays multiple high level sports that was tough!

Met con was great! Time cap really pushes up. 11:49

Pete Freeman

This is how to burn my lunge🔥🔥💪🏼💪🏼

Reda

I need a seperate Schedule to write down my score. It' not in the App :-(
Training is top :-)

Michael

9 mins
20kg dumbbells 

But damn that’s fucked up 🥵

Bocar

Amazing, Not too hard but yet challenging!

Hannes

Dope workout, sweated way more than expected lol.

Anthony

Ryan

Good test….quick workout which was needed after test day 1

David Nucifora

Charity Magwaza

Warm up:
- 500m row or devils bikes quick as you can 
- 5 x Walkouts
- 10 x Gorilla squats 
- 10 x Cossack squats
- 10 x Lying hyperextensions
- 10 x Banded or plate Y raises
- 10 x Db external rotations

Max Reps Push Ups 
Max Reps Pull Ups 
Max Reps Hanging Leg raises 

Conditioning 
Amrap Test 

Lactate Test For time (12mins Time Cap): 
Double Unders
DB Power cleans
Double unders
Burpees 
Double unders
DB Devil Press
Double Unders
DB Thrusters
Double Unders

-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 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

- 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

BODYWEIGHT COSSACK SQUAT

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

Warm up

- Max reps push-ups (as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps)


Elbows in slightly and make sure to bring your chest to the floor.

Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Up (max reps)

-Max reps pull-ups (as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps)


- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull up   (max reps)

-Max reps hanging leg raises(as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps)


- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises (max reps)

Elbows in slightly and make sure to bring your chest to the floor.

Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Up

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

AMRAP

- Hold the dumbbells by your sides
- Raise your knees towards your chest

DB suitcase march (Men 30-50kg, Women 15-20kg)

- Get in to a elbow side plank position with your feet elevated on a box
- Hold position

Feet elevated side plank (right)

Feet elevated side plank (left)

Superset

There is a 12mins time cap if you dont finish the workout within 12mins then stop and write down your reps.

-Jump rope where the rope passed under your feet twice with each jump

Double unders 80 single 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

Double unders

Burpees

- Begin feet shoulder width, bring DB to the ground and jump feet back
- Jump feet forward and swing DB between legs and pull straight up overhead

DB devil press

-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

Lactate test (12mins TIME CAP)

W1/D2 Test week 1

DEAN

Anson

Watch before you begin

Rene Gonzalez

How to complete your test week

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

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

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

Mario

W1/D1 Test week 1

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

Time: 14m 22s

Hyram

W1/D3 Test week 1

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

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

Did not complete workout. Was fatigued so did a 15 min stretch after split squats

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. 🫶🏻

W1/D2 Test week 1

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