Name: Playbook - Obi Vincent - W1/D5 Test week 1
Uploaded: 2023-10-09T12:35:38.919Z
Duration: 45 min
Description: W1/D5 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

Turon Martin Johnson

Jose

Corbin

Probably too Long to do all week but was a good challenge especially that rower session, I had to keep double checking I was reading it right 😅

Adam

Sandor

265 front squat 1RM
255 incline bench 1 RM
365 deadlift 3RM

KICKED MY ASS

Didn’t finish the rowing & it took me 2 hours ☠️

Kami

Garely Gelin

Harry Hanlon

It was a mixed bag of incredible exercises that I have never done before or in years. Not bad for a pre-Holiday workout! Thanks again, Obi! 👍🏾💪🏾🙏🏾👏🏾

Maurice Cooper

Love the test week workouts already. Can’t wait to crush these workout daily. Love your content Obi keep up the great work!

Kwabena

It was hard but great. I love your workouts!!

Daniel

Test day one complete and I feel like I can’t stand up off this rowing machine but I’ll be stronger. Thank you.

Shabrantny  Jolly

And sexy way to start the weekend. Tnx @obi. Killer sets

haamid

Charity Magwaza

Wayne

Roy Orlando

Rene Gonzalez

Nicee, only went 1000m for the last row but feel good about it. Deadlift 50lbs, bench press 5lbs, split squat 20s, and hip hing 70 barbell

Jess

Andrew

Loving it! Been feeling amazing since starting Crossliftr 5

Harold

As always mate solid workout. @caz__Fit 😎

CazFit

Mathieu

Tasha

You are the greatest to ever teach an exercise.

Enea

wondi

Christopher

Nick

Took me a little longer hahah also moving the rowing to Sunday for a little cardio before active recovery

Mike

Levon Lanius

Todays death brought to you by the rower 🤯

Chelsea

Jaquane Wyatt

Gagan

Loïc

110 front
115 incline 
170 sumo

Missed cardio: will run tomorrow

Thomas

Marty B

Chiara

Might be the worst one this week. I’m dead

Billy

Basil

Eshwar

Jordan

vincent

Alexandr

Warm up
- 5 Min bike
- 10 x Banded good mornings
- 10 x Cossack squats
- 10 x Banded pull aparts
- 12 x Db seated external rotations both sides)
- 12 x Standing Y raises 
- 10 x Barbell only zombie squats

Max Reps Test:
Barbell Front Squat 
Incline Bench Press
Sumo Deadlifts 

Accessory Work:
Russian Box Step ups
Pike Push ups 
Hip Thrust
Deficit Split Squats 

Rowing Erg Test

Click start now for all the reps and workout info

Bike erg

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

Banded good mornings

BODYWEIGHT COSSACK SQUAT

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

-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

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

- 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

Zombie squats

Warm up

- 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

* rest time varies by set (60s-2mins)

Barbell front squats (Build to 1rep Max)

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

* rest time varies by set (in description)

1 Rep max Incline bench press (barbell)

- 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

* Rest times varied by set between 60s - 2mins

3 rep Max Sumo deadlifts

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box and droving your knee forward 
-Lower back to the grounding reverse motion

Russian box step ups (8-10 each leg)

- Start in a push up position with your hands on the floor and your feet on the bench
- Bend your elbows to lower your body down until your head just touches the floor
- Straighten elbows to press back up to starting

Decline pike push ups (2sec Tempo)

Superset

- Place your upper back on a bench
- Push through your heel raising your hips 
- Engage your glutes as you raise

DB single leg hip trust (2sec Tempo)

- Start with your back foot on top of an elevated surface and your front foot on a plate 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees or deeper
- Push through your front leg to come back up 
- Work both sides
- reps are to be completed Each Side

Deficit Bulgarian split squat  (2 sec Tempo)

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg (max effort)

W1/D5 Test week 1

DEAN

Anson

Waylon

Watch before you begin

How to complete your test week

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

David

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Hyram

W1/D3 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Ryan

Laura

W2/D8  Legs (anterior)

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

W1/D5 Test week 1

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