Name: Playbook - Obi Vincent - W1/D5 Chipper workout
Uploaded: 2023-03-13T17:04:06.956Z
Duration: 45 min
Description: W1/D5 Chipper workout

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

Lloyd Banks

Kurt

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

Tayzia

Leah

Chimudi Egbuna

Gerrit Dijkstra

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!

Florian

Obi, you’re a mad man. This was hell. Asinine. Brutal. Hell.
 
27 mins

Jasmine

Boyd

Ahmad Alkhalidi

Loic

Josh

Mark

*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

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

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

Timothy

W1/D4 Death by EMOM

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.

Ruvarashe

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

Prav

Another one great workout 🏋🏽‍♀️

W2/D5

Eresh

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

W3/D2

W3/D3 Aerobic capacity work

DEAN

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

David Nucifora

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!

W6/D4 Chipper workout (re do)

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

W1/D5 Chipper workout

Community

More workouts from Obi Vincent