Name: Playbook - Obi Vincent - W1/D4 Death by EMOM
Uploaded: 2023-03-13T17:04:06.947Z
Duration: 45 min
Description: W1/D4 Death by EMOM

Charity Magwaza

Marceliures

Absolutely brutal…. But still love it, thanks, obi!

Timothy

DEAN

Good one to add at the end of a workout 👌🏽

Raii

I didn’t wanna workout today but did it anyway. Burpees had me 😩😩

Ruvarashe

Kurt

Did 6 rounds pt 1, starting a 7th and 6 rds pt 2 and 6 box jumps from a 7th rd. Brutal. Lovin these ass kicking workouts. Keep it comin!!!

Tayzia

It hurt so good! Keep em’ coming Okie 💪

Sophia

Lloyd Banks

did backwards,superrrrr sweatyyyyy^aaaay^#mood4now▶️sundaymorning-the velvet underground

yangBAE

Had to scale the thrusters and burpees to 8 reps and 15kg bar but the second EMOM was fine

Caroline

Martin

David Nucifora

Prav

Jaquane Wyatt

Fun! It was a good break from yesterdays workout.

Alexander Fillman

Great 👍 and really enjoyed it!!! Thanks 🙏 Obi

george drakonakis

very tired ♠️🔥💪🏽💪🏾💪🏻💪🏿
Part1 40kg 3round
Part2 20kg 2Round

vincent

J Louis

Mohammad Idris

Let’s just say it really is DEATH! 😂🤣

Derrick

Fricken burpees are KILLER! Lol, loving this metcon series. Thanks Obi!🙏🏽

Julian

Lenny

Robbie

Do you hate us?? 

Thrusters with death drops are awful

Andy

I should have had more advanced skills in barbell cycling for the thrusters

Jannik

EMOM was a bit challenging only because of the amount of rest I got. Little by little I’m getting the hang of those workouts

Christian

Henrique

New to box jumps so I had to use my bench. Tidy darts

Chris

Eresh

Joel

Marius

Florian

Ahmad Alkhalidi

Boyd

Not getting any easier, but working on improving

Dylan

Jack

Loic

Leon

It was hell period!🔥🔥🔥🥵🥵🥵☠💀

Antonio

This has been such an awesome week! Very challenging. It’s bringing me a new found love to the gym. I’ve been lifting weights for years but was just getting tired of the same off stuff so this has been awesome! Keep it up

Peter Stringam

Jasmine

Warmup
- Row/assault bike x 20s
- Banded pull aparts x 10
- Gorilla squats x 10
- Squat + external rotations x 10
- Barbell cossack squats x 12
- Barbell only thrusters x 10

Workout - 12 min EMOM
1” - Barbell thrusters  x 10
1” - Lateral burpees over bar x 10
(Recommended weights, M: 42.5kg | W: 25 - 30kg)

Rest 2-3 minutes 

Workout - 12 min EMOM
1” - DB Alternating snatches 6 x 12-15
1” - Box jump overs 6 x 10

Recommended weights, M: 1 x 22kg | W: 1 x 10kg)
Box : M: 24" | W: 20"

Assault bike (20s on: 10s off x 5)

-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

- 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

- Push your hips back as you come down
- Keep your chest up
- Keep the opposite leg extended

Barbell cossack squats

- Keep your elbows and chest high
- Push your hips down and back
- Reach parallel and go up
- Press the bar up reaching full extension

Barbell only thrusters

Warm up

- Start with barbell up overhead 
- Lower down to your chest as you push your hips back and lower down until knees are at 90 degrees
- Press through your heels to stand up while pressing the barbell back up overhead

Barbell thrusters

Lateral Burpees over Bar

Part 1

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB single arm snatches (alternating)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps
- Next stand on the side of the box and lateral jump up on top of the box, lateral jump down on the opposite side and repeat

Box jump overs (2 ways)

Part 2 W1/D4 Death by EMOM

Todd

This was awesome! I got a compliment from a gym fellow " he likes my training ethics "💪🏾

Martin Maghiar

W1/D1 Benchmark WOD

W1/D2

John

W1/D3 Benchmark WOD

Daniel

This was fun and I managed so well 💪🏾🔥

Jan Novotny

W1/D5 Chipper workout

This was fun,🔥 them pull ups did get in my groove😅💪🏾

Stephen

Sónia Martins

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

Chad

W2/D1 Barbell complex

Brandon

Not sure how long this should have taken…but…subbed trx pull ups and trx pistols…4:32 for the Deadlift/pull-ups…8:27 for the air bike/alt pistols/db push press…feeling accomplished and dripping sweat

-Dori

W2/D2

That was horrendous 🥵🔥💦🔥💪🏾

Emilio

Junior

W2/D3

Zach Landing

wow. didn’t think body weight would do me in. lol

Alfonso

Did the entire 15 EMOM without stopping finally. I been feeling stronger. Keep it comin

W2/D4 Bodyweight conditioning

I cant do front squats and thrusters and all that without hurtin my wrist. Loved this tho

Another one great workout 🏋🏽‍♀️

W2/D5

Levon Lanius

W2/D6

W2/D7 Rest/mobility day

Ended up on the floor. Had to scale a few but I love the challenge!

Luv it. Have to substitute the last exercise with rear delta due to shoulder injury. Still left me dripping. 👍

Elodie Achendracher

W3/D1

Main workout in 16 min 45 sec. Nice sweat

Chimudi Egbuna

W3/D2

W3/D3 Aerobic capacity work

W3/D4 Barbell cycling

W3/D5 Broken "DT" EMOM

Sebastian

Man bro always impressed by your workouts.

Steve

W3/D6 Time trial

W3/D7 Rest/mobility day

This was much harder then I expected! Thanks for the good workout 
-Dori

W4/D1 Aerobic mono work

What a beautiful workout 🏋🏽‍♀️  what a great pump men . Excellent work Obi!💪💪

W4/D2

I didn’t think this was going to be so hard 🤔. I hate how deceiving they look on paper.
-Dori

Once again thinkin it didnt look too bad on paper. 😂

W4/D3

Started time after warmup and got 27 min. 😮‍💨

Amazing workout. My style of workout. love it

W4/D4

The first part is like hell but I like it🌶🌶🏋️‍♂️🏋️‍♂️

W4/D5

Taffy

Oh men I really really love this workouts !!! Superb Obi💪💪💪

W4/D6

Little upset i did the same 6.5 rounds as the first time. Really wanted at least a round or 2 better.

5 rounds this time. Improvements 🔥🔥🔥👌🏾👌🏾👌🏾

W5/D1 Benchmark WOD

John Paul

I was pretty dead after part 1. Very tough

The best Obi 👍🏻🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️👍🏻👍🏻👍🏻😱

W5/D2

I love ❤️ these workouts are perfect 👍🏻🏋️‍♂️🏋️‍♂️🏋️‍♂️

W5/D3 Death by EMOM

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

Suprised i hit 21 deadlift at 255 without stopping. I was a little spooked about part 1. Lol

W5/D4

W5/D5

Christmas Eve workout. Now cookie and eggnog time!

Chuck Roseman

Ok 👍🏻 good workout 🏋🏽‍♀️ but I’ve done more difficult

i chose this workout because i’m traveling and it looked easier. boy was i wrong

W5/D6

W5/D7 Rest/mobility day

I did two more reps in every exercise so I believe it’s a progress. Thanks Obi

Back after my kid tested positive for covid! Joy.

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

Gregory

Oh men first part was from another 🌎 🏋🏽‍♀️🏋🏽‍♀️Great as always Obi 🔥🔥🔥

W6/D2 - Barbell complex

Not long but pretty effective. Got a good sweat

W6/D3

Went from 42:30mins to 33:45 mins. Not bad improvement but still tough!

Leah

W6/D4 Chipper workout (re do)

Great great great 👍🏻 great 👍🏻 and great 👍🏻 workout 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

W1/D4 Death by EMOM

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