Name: Playbook - Obi Vincent - W1/D2 Test week
Uploaded: 2024-01-10T15:10:40.851Z
Duration: 65 min
Description: W1/D2 Test week

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

Germain

Clif Moffitt 

Lactate test + poor cardio = beautiful misery

Riley

Aaron

I didn’t even finish the first set in the lactate test

Ozzy King 👑

Epic as always! Lactate took me 38 minutes no chance I could ever do it in 10😂

Justin

I loved this one! I couldn't finish it due to time, but I look forward to being faster next time. Excellent session.

Luaba

Charity Magwaza

My physical fitness has deteriorated a lot, so keep working hard

vincent

Corbin

Matan Duek

James

It is amazing but I couldn't complete it because it s too long. I might need to work out early in the morning before I go to work.

Jose

Holy moly, I could only get through 1 set of the lactate test 🥵 can’t wait to see where I’m at on week 6!! 💪🏼

WOW!!! 🤷🏿‍♂️🤯😮🔥🔥🙏🏾🔥

Josh

Anthony

MEGAN

Lina

It took me 15 min to complete 1 round of the lactate test. I read the detail about max 10 min tooo late. But the reality is 1 round with 2* 10kg DB's took me 15 minutes to complete. That test was hard!

Julian

Lactas Test …. To heavy 3 rounds … after the 1th. Round I am K.O. XD

Leon

Really hard, I couldn't complete the third round of the lactose test

Remy

We need access to a journal (in app) and/or access to change weights/reps so we can modify appropriately and keep track of progress.

Turon Martin Johnson

If anyone done 3 rounds on the lactate test you’re not human lol

Matt

Ryan

Chad

Danni

Corrina Marie De La Cruz

I did one round of the lactate test, saw God and he said “nope give me one more round “ 10-4 
The agony and pain 🤬😍

Matthias

The lactate test was horrendous!! 💪🏾🔥

David

Lisa Greg-uanseru

Ruthless, fitness isn’t great atm could only do 1 round of the lactate test in 10mins 🥲

Mohammed Abdul Razak

Great workout! The lactate test at the end was brutal! I had to scale down the reps and weight and could only finish one round.

Shawn Stermer

It takes me about 1 minute with my rower to spend 20cal. Do, it’s impossible to make three rounds at the end !

Arnaud

43:56 

Don’t know if that’s good or bad (:

Richard

It’s beyond 70 mins especially last one takes more time 3 rounds each means

Kalyan Vaddimukkala

I could only get though I full set of the last workout.. it hurts so good though!

Ray Cruz

Got to 5 DB squat cleans in lactate test 😵‍💫

No idea how someone can complete that lactate test!!! Got one set only. Insane

Michael

There was some confusion in the exercise descriptions. For example, the heavy DB carry’s, it says 20 reps, it would help if in the description it said what a rep is; 1 step or 2 (just the left step or left and right). It’s a minor issue but overall a great workout!

Again confused about the test at the end. Is it 10 minutes for the whole thing or 10 minutes per each exercise?

Alan

Jason

That was a killer! My 10 mins ran out before the last workout on the 1st set 😢

Junior

After 2 months of no training, this kicked my @$$ off 😵

Stefan

*Warmup
- 500M Row or Devil Bike Quick as You can
- 5 Walkouts
- 10 Cossack squats
- 10 Gorilla squats
- 10 Lying hyperextensions
- 10 Banded or plate Y raises
- 10 Db external rotations

- Max rep pushups
- Max rep pull-ups
- Max effort strict hanging leg raises (RX-toes to bar)

*Workout 4: AMRAP
*Workout 5: Accessory work

*Workout 6: Lactate 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

- 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

Cossack ( each side )

- 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

- 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

Warmup

As many as you can do until you can’t do anymore. Cannot rest more than 5 sec 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

Max Rep Push Ups

Workout 1

As many as you can do until you can’t do anymore. Cannot rest more than 5 sec between reps.

Banded pullups scaled.

- 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

Max Reps Pull ups

Workout 2

As many as you can do until you can’t do anymore. Cannot rest more than 5 sec between reps.

Knee to elbow scaled.

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

Max Reps Toes to bar

Workout 3

Complete as many rounds as possible, rest as needed. 

You can change the Toes to bar to a hanging knee tuck or Butterfly sit ups. 

1 Round = 6 pull ups, 7 push ups, 8 Toes to bar.

Pull ups

Push Ups

Toes to bar

Workout 4

Get into a side elbow plank position 
-Hold for time

Side plank hold

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward

Heavy DB farmers walk

Workout 5

- Begin with DB in each hand
- Start with DB between both legs and snatch directly overhead

DB (double) snatches

-Get down to the ground and get back up
-Like a burpee without the jump at the end

Down ups

Workout 6: Warmup for lactate test

Time cap: 10 minutes (If you don’t complete in 10 minutes stop)
400m run if no machines.
Suggested weight (Men: 2 x 22.5kg, Women: 2 x 8kg)

- 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

- As you go down keep your spine in a neutral position 
- Hold the dumbbell right above your shoulders
- Push your hips back as you come down

DB squat 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

Lactate test

W1/D2 Test week

Mateo

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

Good workout to start program.  Tough but doable.

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

W1/D2 Test week

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