Name: Playbook - Obi Vincent - W1/D3 Test week
Uploaded: 2024-01-10T15:10:40.889Z
Duration: 75 min
Description: W1/D3 Test week

Germain

Clif Moffitt 

Aaron

I loved the conditioning round 
Got 20 sets in 😤😤🥹🥹

Ozzy King 👑

Luaba

Charity Magwaza

Daniela

vincent

James

Tim Vazquez

Jose

Josh

Matt

Lina

Leon

Best workout I’ve had in a long time! Hit above 90% for both Deadz and Bench!

Turon Martin Johnson

Giorgio

I DO NOT DEADLIFT SO I DID HEAVY RDLs. BENCH IS IMMACULATE. EMOM was a killer.. no doubt 14:30/20 minutes. Day 3 in the books

OMG!!!! I actually finished the whole workout in 45mins and I am dead

Lisa Greg-uanseru

Sherry

Richard

Ray Cruz

haamid

Great workout, I think there was still some rep clarity issues but it was a great workout.

Alex

It was hard but limited by wrist pain and with the front hand grip and knee pain with the front squat

Jason

The emom was realy though with 50 Kg..😅

Marko

Kwabena

Very good workout. I always like the finishers at the end of the workouts.

Steven

Amazing workout! Couldn’t get past 10 min on the complex though..

John

Ricardo

Loved it👌🏼 Had to power through the last 5 minutes didn't think i was going to make it but next thing you know got it all done. It's amazing what the mind can influence your body to do.

YOSHIMAR

Mathieu

Erving

I’ve struggled a lot with the clean like it hurt my wrist I wasn’t sure where my wrist should’ve been positioned

Pasha

Really enjoyed today, great work our composition.

Glenn

Great! Look forward to the rest of the program

Justin

Carl

Francess

I only did 2 cycles on that barbell complex

Seth

Willzgfit

Paul

Cody

Jack

*Warmup
- 500m Row Or 5mins Bike @80% Effort
- 12 x Banded Good Mornings
- 12 x Cossack Squats
- 12 x KB/DB Banded Goblet squat 
- 12 x DB Seated External Rotations (both sides)
- 12 (lying or seated) Y raises

*Workout 1: deadlift
*Workout 2: bench press (90s to 2 min rest)
*Workout 3 - Barbell complex

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

Banded good mornings

BODYWEIGHT COSSACK SQUAT

- Start with the band under your feet and over the DB in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

DB banded goblet squat

-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

- Start in a seated position with a neutral spine and chest towards the floor
- With a DB in each hand flex shoulders in a Y motion

Bent over DB Y raises

Warmup

rest between (90s to 2 min rest)
- Start with feet wide
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back touch the weight to the ground and rise back up

1RM (conventional or sumo) DEADLIFT

- Rest between 90 - 120secs
- Start by lying down and the barbell directly above your chest
-Lower down until the bar touches your chest and press back up to starting

Barbell bench press (make sure you have a spotter)

Perform all 3 exercises within one minute, keep going for 20 minutes. If you can’t finish the exercise write down your time.

Weights (Men: 50kg, Women 30kg)

Rx+ you can add more time (22mins, 25mins etc) if you want to challenge yourself even more.

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

Hang power clean

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats

-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

Barbell complex EMOM (Every Minute On the Minute)

W1/D3 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.

Chad

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

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

W1/D1 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

W1/D2 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

Scott

First week post injury rehab. Still good!

Alasdair

W2/D1 Upper body conditioning

Danni

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

Corbin

W2/D4 Active recovery

Edward Douglas

W2/D5 Upper & conditioning

Took me a little over 2 hours to finish this. Tough one!

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

This pump was real💪🏾💪🏾, best core work 🔥

W3/D2 Push/pull & core work

I'm walking and shaking, Obie and shaking and walking.

W3/D3 Conditioning

Salute to the rower😅💪🏾my butt went sour 😅

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

Sean

W3/D6 Push/pull

W4/D1 Upper

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

Peter

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W1/D3 Test week

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