Name: Playbook - Obi Vincent - W1/D2
Uploaded: 2024-01-10T15:10:40.835Z
Duration: 45 min
Description: W1/D2

Timothy Hollander

Clif Moffitt 

Alfonso

A lot of time until i finished It 🥵🤟

Gabriel

Loved it and hated it. The bike killed me!!

Neil Reeves

Ozzy King 👑

Henrik Santana

Definitely left a pool of sweat on the floor!

William

Todd

Charity Magwaza

Martin Maghiar

Matt

Started pretty good having less than 3 min on the first and second round… each round time increased.

On the second set I had to put a 60 second rest in between else what I was literally going to die! 

Successfully completed it on 49 lbs and 25 lbs.

Emilio

Adam

Marceliures

Tough one!!  Definitely started out too hot in part 1.  Was gassed for part 2 


Great workout

Stephen

F@&!in tough. Had to adapt. Still early days

Ed Johnston

Well I have jello legs for the next couple days haha 🤙🏼🔥

Barron

Nice to do some solely conditioning work!

Sebastian Mellor

Literally dead 💀, showed up even though I didn’t want to. Glad I showed up and this workout hurt in a good way

Ruvarashe

Sione

Great workout took 50 mins with a break. It would be great if could log weight and reps

Alex

This was brutal. Took me 45 minutes to complete first round. I had to scale back the row on second set to finish in time. 🥵

Leah

Christina

Chimudi Egbuna

Jordan King

Dying in the best way. Started with some bodybuilding legs then went into this. First round at 14 mins. Second at 18 mins

Mike

Super hard but makes you feel super accomplished!

Jordan

Samppa

Obi that was SO HARD. Or I’m just wildly unconditioned. I could only do 3 rounds then 2 rounds. My legs DIED!!

Kira

Got me cussing and having to listen to TD Jakes praying I get through this lol

Kevin

Levon Lanius

I mean that was horrible, had to scale weight for squats and lunges but I kind of loved it

Caroline

Jaquane Wyatt

Buckle down, and get it done! Let’s goooo!

Alexander Fillman

I consider myself pretty fit and done it in 28 minutes so god knows how some of you done it in 25 and under 🤔

Martin

george drakonakis

Welp. That was a tough one. Bouncing back from day one was difficult but a good mental push. Loved it.

Mike Garcia

Awesome. If I subscribe monthly will I have access to more net on workouts beyond the 6 weeks?

Shanda

Orlando

Niko Salminen

Craig

Jorge

Robbie

*Warmup
- Banded pull aparts x 10
- Gorilla squats x 10
- Squat + external rotations x 10
- Cossack squats x 12
- Air squats 
- Row or assault bike x 20s

*Part 1: 5 rounds for time
- M: 20, W:15CAL Assault Bike Or Rower.
- 10 Alternating DB burpee + hang clean and press
(Recommended weight: M: 1 x 20kg, W: 1 x 8-10kg)

Rest 5-10 minutes 

*Part 2: 5 rounds for time
- M: 20, W:15CAL Assault Bike Or Rower.
- 12 DB front squats
- 10 DB front rack alternating lunges
(Recommended weight, M: 2 x 20kg, W: 2 x 10-12kg)

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- 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

- 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

- 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 )

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

Assault bike (20s on: 10s off x5)

Warmup

Assault bike

- Begin with DB in one hand
- Place hands on the ground and jump back into push up position 
- Jump feet up to your hands, grab DB and swing between legs to clean up to your shoulder
- Press DB overhead

DB burpee into clean and press

Part 1: 5 rounds for time

- 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

- Start with both DB at your shoulder
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting and repeat on the opposite side

DB front rack alternating lunges

Part 2: 5 rounds for time

W1/D2

Serena

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

W1/D1 Benchmark WOD

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Lloyd Banks

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

Maxwell

W2/D3

I really enjoyed this. It looked easy, yet it was the opposite. Great way to start the Friday morning.

Charles

W2/D4 Bodyweight conditioning

Hard, I couldn't do the full cardio section

W2/D5

Luke

W2/D6

Chris

Florian

W2/D7 Rest/mobility day

W3/D1

Irmak

W3/D2

I managed, my heart was pumping so fast at some point 💦💦💪🏾it was a good one

W3/D3 Aerobic capacity work

W3/D4 Barbell cycling

Sooo I have completed the whole metcon2 and crosslift 5 and through them 2 programs this one is the first one I couldnt complete on recomended weights.. Fuck me obi this one was hard! Had to go down to 60kg on the bar to be able to finish it 🤠 thanks for making me stronger

Herman

W3/D5 Broken "DT" EMOM

I chose 2 options,  I feel great💪🏾💦💦 Happy Friday, (June16) Happy youth day🇿🇦💪🏾

Basti

W3/D6 Time trial

Mohammad Idris

W3/D7 Rest/mobility day

This was tough,  but felt awesome💦💦💪🏾

This was much harder then I expected! Thanks for the good workout 
-Dori

W4/D1 Aerobic mono work

W4/D2

W4/D3

3:06 for first 1000m, then 3:17 for last one 💪

W4/D4

daaayaaaaamnnnnn, that was delicious 🥴

Zanelle

W4/D5

W4/D6

W5/D1 Benchmark WOD

Killer
13/14 in 2nd round. I lost count 🥵

Harry Hanlon

W5/D2

Fuck! That killed me 
I really struggled. However, I feel amazing that I got it done

W5/D3 Death by EMOM

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

W5/D4

W5/D5

W5/D6

W5/D7 Rest/mobility day

Kimmy

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

DEAN

W6/D2 - Barbell complex

1st workout : 6 sets, 2nd: 4.5 and 3rd 10
I feel pretty good about this 😤

Mistakenly left the DB alternating front rack lunges 🤦🏾‍♀️. It was an awesome session over all💪🏾🔥

W6/D3

Ashton

W6/D4 Chipper workout (re do)

Great session, I did decline DB push ups instead💪🏾🔥💦🏋🏿‍♂️

W1/D2

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