Name: Playbook - Obi Vincent - W1/D3 Test week 1
Uploaded: 2023-03-13T17:04:06.947Z
Duration: 45 min
Description: W1/D3 Test week 1

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 Williams

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

Andrew

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

John

Emily

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

Jacob

Aljoscha

James

Andy Cazeau

Still waiting for a way to log in my weights to my sets. Overall, great workout. Conditioning really humbles yourself. Lol.

Matt

Absolutely crazy, you’re getting me addicted to CrossFit again

Adam

Mathieu

Couldn’t finish the workout because of time but I’m keen to give it another go! Absolutely love these workouts💃🏽

Frances

Please add - 
Weight tracking 
Alternative exercises 
Scale workouts for beginners, intimidate and advanced 

You should look at Fitbod app. It has superior functionality

Shaun

The conditioning was difficult. Had to scale back the number of burpees to 5 after the first round but got through it otherwise

Jordan

Tasha

Sebastian Mellor

Wondi

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

Just diving into it but love your YouTube channel!

Jason

Anson

Watch before you begin

DEAN

How to complete your test week

Really looking forward to the workouts 😁

Patrick

Charity Magwaza

How to improve your pull ups

Josh

W1/D1 Test week 1

Mezi

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

Marquise

W1/D2 Test week 1

265 front squat 1RM
255 incline bench 1 RM
365 deadlift 3RM

KICKED MY ASS

Corbin

Didn’t finish the rowing & it took me 2 hours ☠️

Kami

W1/D5 Test week 1

BBene

Ruchi Cheema

W1/D6 Test week 1

Paul

W2/D8  Legs (anterior)

Great workout! I’m working on my pull ups! 😅😊🥵

Joan Pauline

Jose

W2/D9 Push/Pull Metcon

Do I understand correctly? 1 part is 21 lifts 21 jumps, 15 lifts 15 jumps, 9 lifts 9 jumps and this is 1 set. Then 21 lifts 21 jumps, 15 15, 9 9 its 2 set. Same 3 set. Then 2nd part?

W2/D10 Conditioning

Half way through you’re thinking, finally, a day that is a little easier. Then by the last circuit you’re thinking “dear holy god almighty why am i even doing this” 


Worth

Justin Snelling

Kelly

W2/D12 Legs (posterior)

W2/D13 Push/Pull/Core

Stefan

Kimmy

W3/D15 Legs (anterior)

W3/D16 Push/Pull & Metcon

App is glitching and won’t stop this workout >.< keep having to press complete over and over

Dominick

W3/D17 Conditioning

Chelsea

W3/D19 Legs (posterior)

New update being able to track progressive overload is sick

I had to start this workout over after a week long recovery from lower back pain and a hectic, demanding work schedule but I am slowly but surely getting back into it. Overall, it is steadily working miracles on the core. Thank you, Obi.

Forgot to swipe complete at the end that’s how tired I was after

W3/D20 Push/Pull/Core

Everything to this ☝🏽 one🔥🙏🏽

Great workout to start off the week! It felt amazing! Thank you! 💪🏾🏋🏾‍♂️😅

W4/D22 Full body & conditioning

My body is well conditioned. The deadlifts were my favorite part of the workout. Haven’t done those in a while. 🔥💪🏾🏋🏾‍♂️👍🏾

Koushyar

W4/D23 Conditioning

Definitely a switch up from what I have done so far, I can feel muscles that haven’t been used in a while starting to wake up! Thank you, sir! 🏋🏾‍♂️💪🏾😅🙏🏾

W4/D24 Full body & Conditioning

Workout was off the top. Just some videos wasn’t loading but got through it for the most part.

W4/D26 Full body & conditioning

Nice workout to wrap up the week! Thank you, Obi! 🏋🏾‍♂️💪🏾🙏🏾🔥

Definitely different .. 
But I do what the coach says 
Done.

W4/ D27 Functional training

Another great workout! I am soaking it all in before heading back to work next week after vacation time but I will keep hard at this, Obi! Thank you always! 🏋🏾‍♂️💪🏾🔥🙏🏾

W5/D29  Full body & conditioning

W5/D30 Conditioning

W5/D31 Full body & Conditioning

W5/D33 Full body & conditioning

Brandon Scott

It’s always a pleasurable experience coming back to these workouts after holidaying. Tnx mate

W5/ D34 Functional training

Serena

For all the money people are paying why can’t you Quality check programming directions.  Some workouts say 0 reps, some seconds where they are probably calories, some workouts you can’t tell if rep counts are per side, leg, or arm.  I like the programming overall but at least take 30 minutes and make the directions better.  Or give someone a free membership to do it for you.

Corey

W6/D36 Legs

Dec 23 2022 What a Christmas gift  . 
Obi trying to the max 
No Limits 
Change is possible l

W6/D37 Push & Metcon

The run really humbled me🙏🏾💪🔥Great session

W6/D38 Pull & Metcon

Nice leg day! Nice start again after have focus on running and OCR this summer.

Mattias

W6/D40 Legs

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

Roy Orlando

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

W7/D45 Test week 2

47 reps was tuff but did my best tho. Another one ☝️

W7/D46 Test week 2

Jan Novotny

W7/D48 Test week 2

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W1/D3 Test week 1

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