Name: Playbook - Obi Vincent - W1/D3 Benchmark WOD
Uploaded: 2024-01-10T15:10:40.840Z
Duration: 45 min
Description: W1/D3 Benchmark WOD

Levon Lanius

Loved this workout 2024 is our year family

Clif Moffitt 

Loved this one! So challenging! 
👊🏻💪🏻

Ammar

Not a very good day .
Struggled not enough carbs in muscle .flat

DEAN

ANTHONY

Gabriel

I really enjoyed it. But I only completed 5 rounds.

Neil Reeves

Haaaard. Did row and recomended weight. Took 1.08h but got it done

Herman

Mohammad Idris

Ozzy King 👑

Henrik Santana

Michael Rauer

Matt

Charity Magwaza

John

Trey Coody

It was a tuff for a beginner metconer. I'm a bodybuilder of 10 years. Needed breaks but finished strong.

Tough workout nos sweating as much as expected but tired

Emilio

Junior

Edgar

Jules

Rang

Stephen

Joao

Sione

Jeeeeeez!  Had to scale down to 500m for last 4 rounds but still just as hard

Ed Johnston

Oscar

Kyle Trusty

Your workouts never fail to test me 😭😭. This was Deffo a mental workout because from going to I’m gonna just 3 rounds to ending up going faster each round and having my fastest split on the last round💪🏾. Love your workouts. Gainz season

Ruvarashe

Really intense workout. I had to use dumbbells for push press due to shoulder issues

Alex

Really intense workout. I had to use dumbbells for the power clean and push press due to shoulder issues.

Yea it tested me mentally alright. My head hurts. Lol. Started time after warmup and did 40 brutal minutes.

Bruce Macbeth

Very tough. One hour for the whole workout. 🔥🔥

Chimudi Egbuna

Jordan

😭😭🤢🤢💪🏼💪🏼🇫🇷🇫🇷

Florian

Altho I haven’t got assault bike yet,I did morning outdoor run uphill for a change,good sweat overall💯🤲🏻#saturdaynight🎈

yangBAE

Temi

Haven’t done DT in a minute so I scaled to 25kg, did it all in 58mins, could have pushed a tiny bit harder on the row but wanted to pace myself to get it all done

Caroline

vincent

Disgusting 🤢 one of the hardest workouts I’ve done for a long time … 😰💪🏾

Martin

Jaquane Wyatt

Moved 135lb nice on my first few rounds. Then I had to drop my weight to 115lbs for the remainder only for time and proper form. Overall, can’t wait to attack this one again when I get more conditioned.

Alexander Fillman

Hell yeah that’s what I’m thinking 🤔 This workout 🏋🏽‍♀️ was just incredible

george drakonakis

William

*Warmup
- Walkouts x 3
- Banded pull aparts x 10
- Gorilla squats x 10
- Cossack squats x 12
- Squat + external rotations x 10
- Row or assault bike x 20s on:10s off x 5

*Prep work (weights, M: 40kg | W: 15kg)
- Deadlift x 12
- Hang power clean x 9
- Push press x 6

*Workout - 8 rounds for time (Endurance + Barbell cycling)
A: Rower/assault bike/stationary bike
B: Deadlift x 12
C: Hang power clean x 9
D: Push press x 6
*A-D counts as one round
(Recommended weights, M: 60kg | W: 35kg)

NOTE: This workout is meant to test you Mentally and Physically as it is all about keeping a good pace through out and finishing as quick as possible.  It’s a long workout so do not go all out on the first round as you will pay for it half way through. 	

Challenge: Can you do the Barbell cycling (B,C,D) unbroken each round? Which means completing all the movements without putting the barbell down.

- 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

-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

- 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 )

- 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

Assault bike (20s on:10s off)

Warm up

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

Barbell push press

Prep work

Assault bike

-Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

BARBELL PUSH PRESS

Main workout

W1/D3 Benchmark WOD

Serena

Timothy Hollander

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

Alfonso

W1/D2

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 💪

W1/D3 Benchmark WOD

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