Name: Playbook - Obi Vincent - W1/D5 Chipper workout
Uploaded: 2024-01-10T15:10:40.852Z
Duration: 45 min
Description: W1/D5 Chipper workout

Clif Moffitt 

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

Lloyd Banks

That was so kickass,  I see you in the comments Obi fam, keep killing it every day!!! We all gonna make it

Harry Hanlon

Serena

Luke

Ashton

Audrey Anne

Matt

Daniel

This was fun and I managed so well 💪🏾🔥

Charity Magwaza

Jan Novotny

Kelly Passfield

Wow really tough workout had to scale weights down

Alex

My shoulders didn’t liked it…😐 amazing!

Marceliures

David

Could be one of the hardest workouts I’ve ever done

Christina

Jordan

Kurt

Lovin these workouts. All killers. Started to time after warmup and got done 30 minutes

Sione

Leah

Chimudi Egbuna

Gerrit

Samppa

Kevin

Ooh that was spicy. Scaled to singles, ring rows and incline press-ups but managed to stick to 10kg x2

Caroline

Loved the endurance of this one. Getting over cold. 37:20 😷

Levon Lanius

Jaquane Wyatt

I did all out sprints with the fan bike over the jump rope, I love this shit

Alexander Fillman

Great 🔥🔥🔥 felt those thrusters 🥵

Trey

40 minutes of hell but this is the real thing 🔥🔥🔥💪👌🙏

george drakonakis

vincent

Hard. Very hard. But holy smokes was it great. Having to control your breathing under the squats and thrusters… sheeesh. 🤮

Mike Garcia

Mohammad Idris

16‘03”04٩(๑ᵒ̴̶̷͈᷄ᗨᵒ̴̶̷͈᷅)و
No pro assault bike atm,just wing it with a weighted gear ran 50m*10rds for WU hahaha 😝

yangBAE

Hard af. Had to scale down weights to keep the form.

Tobias

Mathieu

Anthony

Henrique

Chris

Marius

It was awful 😖 😱 😨 😰. Thank you 😊

Orlando

Love it obi but it was hell on earth lmfao!😤💪🏿🤜🏿💥🤛🏿🥵

Antonio

U have  succeed in killing  me obi lol jk was a gr8 metcon!

*Warmup
- Banded pull aparts x 10
- Walkouts x 5
- Gorilla squats x 10
- Squat + external rotations x 10
- DB Goblet cossack squats x 12
- Row or bike @ 80% effort

*Workout: complete for time
- 100 Double unders/150 singles or high knees
- 20 DB thrusters
- 20 Burpees 
- 20 DB Snatches
- 20 Pull ups
- 20 Push ups
- 20 DB Front Squats
- 15 DB Thrusters
- 15 Burpees 
- 15 DB Snatches
- 15 Pull ups
- 15 Push ups
- 15 DB Front Squats
- 12 DB Thrusters
- 12 Burpees 
- 12 DB Snatches
- 12 Pull ups
- 12 Push ups
- 12 DB Front Squats
- 100 Double unders /150 singles or high knees

(Recommended weights, M: 2 x 22kg | W: 2 x 10kg)

NOTE: Complete as quick as you can but make sure to rest as needed and pay attention to your form.. Even if its all about being quick and efficient make sure to pace yourself throughout the workout and SCALE down the weights if needed.

-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 by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- 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

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the DB at chest level

DB cossack squat

Row @ 80%

Warm up

-Jump rope where the rope passed under your feet twice with each jump

Double unders

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

Burpees

- Begin with DB in each hand
- Start with DB between both legs and snatch directly overhead

DB (double) snatches

- 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

Pull ups

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 Up

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

Push Ups

Main workout

W1/D5 Chipper workout

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

W1/D1 Benchmark WOD

Alfonso

W1/D2

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

Hell yea long route day but this was amazing

Darius

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.

Ruvarashe

W1/D7 Rest/mobility day

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

Maxwell

W2/D3

I really enjoyed this. It looked easy, yet it was the opposite. Great way to start the Friday morning.

Neil Reeves

Charles

W2/D4 Bodyweight conditioning

Hard, I couldn't do the full cardio section

W2/D5

Ozzy King 👑

W2/D6

Florian

W2/D7 Rest/mobility day

W3/D1

Irmak

W3/D2

I managed, my heart was pumping so fast at some point 💦💦💪🏾it was a good one

W3/D3 Aerobic capacity work

W3/D4 Barbell cycling

Sooo I have completed the whole metcon2 and crosslift 5 and through them 2 programs this one is the first one I couldnt complete on recomended weights.. Fuck me obi this one was hard! Had to go down to 60kg on the bar to be able to finish it 🤠 thanks for making me stronger

Herman

W3/D5 Broken "DT" EMOM

I chose 2 options,  I feel great💪🏾💦💦 Happy Friday, (June16) Happy youth day🇿🇦💪🏾

Basti

W3/D6 Time trial

W3/D7 Rest/mobility day

This was tough,  but felt awesome💦💦💪🏾

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

W4/D1 Aerobic mono work

W4/D2

W4/D3

3:06 for first 1000m, then 3:17 for last one 💪

W4/D4

daaayaaaaamnnnnn, that was delicious 🥴

Zanelle

W4/D5

W4/D6

W5/D1 Benchmark WOD

Killer
13/14 in 2nd round. I lost count 🥵

W5/D2

Fuck! That killed me 
I really struggled. However, I feel amazing that I got it done

W5/D3 Death by EMOM

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

W5/D4

W5/D5

W5/D6

W5/D7 Rest/mobility day

Kimmy

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

DEAN

W6/D2 - Barbell complex

1st workout : 6 sets, 2nd: 4.5 and 3rd 10
I feel pretty good about this 😤

Mistakenly left the DB alternating front rack lunges 🤦🏾‍♀️. It was an awesome session over all💪🏾🔥

W6/D3

W6/D4 Chipper workout (re do)

Great session, I did decline DB push ups instead💪🏾🔥💦🏋🏿‍♂️

W1/D5 Chipper workout

Community

More workouts from Obi Vincent