Name: Playbook - Obi Vincent - W1/D4 DEATH BY EMOM
Uploaded: 2024-01-10T15:10:40.891Z
Duration: 45 min
Description: W1/D4 DEATH BY EMOM

Not as bad as I thought it would be. No weight on bar

Ruby

Ryan

Clif Moffitt 

Rhys

DEAN

Complements BJJ training well, especially the last week before competition. Love it.

Big Puggs

It’d be good to have modified moves. This workout was hard to implement because I’m my gym the squat rack was one end, the pull up bar the other and the rower/bike I’m the cardio section on an entirely differentfloor

Jose Soares

Herman

Whoa! Maybe not the best idea to do this workout at the fire house on shift.

Robert Brooks

King

Absolute struggle, had to adjust my reps to keep up with the time 😅

Adam

Warm Up:
- Band Pull Aparts
- Gorilla Squats
- Thread The Needle
- Squat + External Rotations
- BB Only Zombie Squats
- Row or Assault Bike Intervals

35min EMOM: (BENCHMARK WOD)
1. Assault Bike or Row
2. BB Front Squats
3. Push Ups
4. Pull Ups or Inverted Rows
5. Butterfly Sit Ups

- Band Pull Aparts x10
- Gorilla Squats x10
- Thread The Needle x10 each side
- Squat + External Rotations x10 each side
- BB Only Zombie Squats x12
- Row or Assault Bike Intervals 5x 20sec WORK/10sec REST

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band 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

- Start on your hands and knees
- Lift one hand of the ground and thread it under and threw the gap between your other leg and hand taking your shoulder towards the ground
- Reverse the movement to the starting position

Thread The Needle (ea)

- 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 (ea)

- Begin with feet shoulder width apart and hands in front of you with the barbell under your chin
- Press your hips back and lower down until your knees are 90 degrees

BB Only Zombie Squats

5 x 20sec WORK/10sec REST

- Work for time, distance, or calories
- Increase speed as comfortable

Row or Assault Bike Intervals

Warm Up

Every minute on the minute you will complete the following:
 
Min 1. Assault Bike or Row (M:15cal/W:12cal)
Min 2. BB Front Squats x12 (M:50kg/W:32.5kg)
Min 3. Push Ups x15
Min 4. Pull Ups or Inverted Rows x12
Min 5. Butterfly Sit Ups x15

Your rest is the remaining time until the top of the next minute/movement

Repeating 1-5 until the 35 minutes is up

INCREASE by 1 Rep/Calorie each round

(M:15cal/W:12cal)

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike or Row

(M:50kg/W:32.5kg)

- 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

- Elbows in slightly and make sure to bring your chest to the floor
- Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Ups

Pull Ups:
- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Inverted Rows:
- Position a bar in a rack to about waist height
- With your feet elevated and your arms fully extended  
- Your body should be in a straight line from head to heel, hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then lower yourself to starting position

Pull Ups or Inverted Rows

- Lay on the ground with bent legs and the soles of your feet together
- Perform sit ups
- Repeat for desired reps

Butterfly Sit Ups

35 min EMOM (BENCHMARK WOD)

W1/D4 DEATH BY EMOM

Great I appreciate all the hard work you put I to you videos ..
Away we go 8 weeks transformation

Stephen

Sione

Introduction

3 sets done. First session back after no HIIT in 3 yrs

Jasmine

W1/D1 AMRAP

W1/D2 CUPLETS

Neil Reeves

W1/D3 E5MOM

15mins wasn't too uncomfortable I would do 200 single skips next time and change weight to 8kg

Kinda was easy, obi your turning me into a savage

W1/D5 CHIPPER

Ozzy King 👑

Ashton

W1/D6 MAXED OUT

5min squat 30sec X 4 was all I could manage

Awesome. Never thought I was able to hold a squat for 5 minutes. 😅🏋🏾‍♂️

Maurice Cooper

W1/D7 REST/MOBILITY

Wow .. crazy burn and on fire .
Again another Body  inferno. 
Cheers

W2/D1 BARBELL COMPLEX

Rynard

W2/D2 METCONS

😮‍💨 will have to finished the round another day. I’m gassed

Gerrit

W2/D3 SPRINTERVALS

Dominick

W2/D4 BODYWEIGHT CONDITIONING + CORE

Sean

4x500m row
Couldn't do 8!
1:56:4 average
30s/m

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

W2/D7 REST/MOBILITY

Mezi

W3/D1 EMOM

W3/D2 CHIPPER

1.58.3 average row
19.53 time
19cal bike
0.59 km

Alfonso

W3/D3 AEROBIC WORK

21mib e3mom hard
Completed 5 rounds in 10mins

Great week finisher 
Dau of rest well deserved 
OBI GET BETTER 
MY FRIEND
CHEERS

W1/D4 DEATH BY EMOM

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