Name: Playbook - Obi Vincent - W1/D3 Test week 1
Uploaded: 2023-10-09T12:35:38.907Z
Duration: 45 min
Description: W1/D3 Test week 1

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

Time: 14m 22s

Turon Martin Johnson

Jose

Hyram

Facile au début, mais difficile les 3 rounds

Michael

Mikey Hyatt

Andrew

Remy

Great mix, takes full hour plus. Loved adding in the Anderson squats!

Kevin

Jwshua

Adam

Chris Hako Moukam

Marlo

Sandor

Eddie

Raii

Merhawi

Thomas Lavis

I’m getting to it…
I told my mind to shut the fuck and got it done!

Garely Gelin

Frank

Harry Hanlon

Kenyon

I had to pick up this workout from the previous day. A bit lengthy but the intensity is still there. Awesome workout! 💪🏾👍🏾

Maurice Cooper

Pontus

Kwabena

Waylon

If I go to hell, at least this prepared me for it

Justi

Cool AF, ma problem I skipped Ab. squats due to business of the rack and lack of time..

Nibras

It was good, but i got sick so that i can not complete the condition

cuong

This was tough. Seasoned lifter and I am exhausted. Great workout Obi.

Nicolaus

Jonathon Smith

Metcons are a killer but we made it 🥲💪🏽

Austin

Pete Freeman

The last circuit was absolutely brutal! Loved it

Chad Menz

haamid

Ryan

David

Yo!  It’d be great if you can guide on what WHOOP setting (activity) you have it on for the warm up (if at all) and during the workout

Cheers,
Marwan

Marwan

Rene Gonzalez

Didn’t finish that one. Stopped at seven sets of Burpee’s and started doing Burpee’s on the bosu ball for the last three and last set only did 7 but on the ground with no hop over.

Jess

Qatar Arrow

David Nucifora

Andres

Awesome! Couldn’t get through all the conditioning but were working up to it

Asher Low

Bro I need this day off tomorrow terribly… I’m hurting 😂

John

Emily

New program is kicking my ass and I love it!!

Jacob

Warm up:
- 500m row or 5 min bike at over 80% effort
- 12 x Banded good mornings
- 10 x Plank toe taps 
- 10 x Kang squat
-  10 x Scap pull ups
- 12 x lying Y raises

Bench Press
Anderson Squats
Barbell Push Press

Conditioning Test

Assault bike

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded good mornings

Plank Toe taps

-Stand with a barbell on your back
-Hinge forward at the waist in a good morning motion
-Drop your butt down and bend your knees until you are in the bottom of a squat position 
-Raise your butt back up to the good morning position
- Stand back up to full extension

Kang squat (barbell only)

Scap pullups

-Lay face down on a bench with a small plate in each hand in a Y shape
- Elevate your arms lifting the plates in the Y shape as high into the air as you can 
- Lower the weights back to the ground

Lying Y raises

Warm up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest
- 90s - 2mins Rest

Barbell bench press (Build to 1 rep Max)

- Push your hips back as you come down
- Keep your chest up
- Pause at the bottom then come straight up

Anderson squat (Build to 5 Rep Max)

- 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 (Build to 1 rep Max)

- 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

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

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

Hang power clean

-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 (Metcons)

Conditioning test

W1/D3 Test week 1

DEAN

Anson

Watch before you begin

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

Vicky Gessner

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

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

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

Corbin

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/D3 Test week 1

Community

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