Name: Playbook - Obi Vincent - W1/D5 Test week 1
Uploaded: 2023-03-13T17:04:06.956Z
Duration: 45 min
Description: W1/D5 Test week 1

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

KICKED MY ASS

Adam

Corbin

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 😎

Andy Cazeau

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

Bryce

Alexandr

That was brutal the finisher had my life!

Sherrie Gonzalez

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

Just diving into it but love your YouTube channel!

Jason

Anson

Waylon Williams

Watch before you begin

DEAN

How to complete your test week

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

Josh

Eddie

W1/D1 Test week 1

Mezi

Definitely love this workout, these are the type of workouts I’ve been trying to find. I love it

Marquise

Raii

W1/D2 Test week 1

Merhawi

W1/D3 Test week 1

BBene

Ruchi Cheema

W1/D6 Test week 1

Paul

W2/D8  Legs (anterior)

Great workout! I’m working on my pull ups! 😅😊🥵

Joan Pauline

Jose

W2/D9 Push/Pull Metcon

Do I understand correctly? 1 part is 21 lifts 21 jumps, 15 lifts 15 jumps, 9 lifts 9 jumps and this is 1 set. Then 21 lifts 21 jumps, 15 15, 9 9 its 2 set. Same 3 set. Then 2nd part?

W2/D10 Conditioning

Half way through you’re thinking, finally, a day that is a little easier. Then by the last circuit you’re thinking “dear holy god almighty why am i even doing this” 


Worth

Justin Snelling

Kelly

W2/D12 Legs (posterior)

W2/D13 Push/Pull/Core

Stefan

Kimmy

W3/D15 Legs (anterior)

frank

W3/D16 Push/Pull & Metcon

App is glitching and won’t stop this workout >.< keep having to press complete over and over

Dominick

W3/D17 Conditioning

W3/D19 Legs (posterior)

New update being able to track progressive overload is sick

I had to start this workout over after a week long recovery from lower back pain and a hectic, demanding work schedule but I am slowly but surely getting back into it. Overall, it is steadily working miracles on the core. Thank you, Obi.

Forgot to swipe complete at the end that’s how tired I was after

Chad Menz

W3/D20 Push/Pull/Core

Everything to this ☝🏽 one🔥🙏🏽

Great workout to start off the week! It felt amazing! Thank you! 💪🏾🏋🏾‍♂️😅

W4/D22 Full body & conditioning

My body is well conditioned. The deadlifts were my favorite part of the workout. Haven’t done those in a while. 🔥💪🏾🏋🏾‍♂️👍🏾

Koushyar

W4/D23 Conditioning

Definitely a switch up from what I have done so far, I can feel muscles that haven’t been used in a while starting to wake up! Thank you, sir! 🏋🏾‍♂️💪🏾😅🙏🏾

W4/D24 Full body & Conditioning

Workout was off the top. Just some videos wasn’t loading but got through it for the most part.

W4/D26 Full body & conditioning

Nice workout to wrap up the week! Thank you, Obi! 🏋🏾‍♂️💪🏾🙏🏾🔥

Definitely different .. 
But I do what the coach says 
Done.

W4/ D27 Functional training

Another great workout! I am soaking it all in before heading back to work next week after vacation time but I will keep hard at this, Obi! Thank you always! 🏋🏾‍♂️💪🏾🔥🙏🏾

W5/D29  Full body & conditioning

W5/D30 Conditioning

W5/D31 Full body & Conditioning

W5/D33 Full body & conditioning

Brandon Scott

It’s always a pleasurable experience coming back to these workouts after holidaying. Tnx mate

W5/ D34 Functional training

Serena

For all the money people are paying why can’t you Quality check programming directions.  Some workouts say 0 reps, some seconds where they are probably calories, some workouts you can’t tell if rep counts are per side, leg, or arm.  I like the programming overall but at least take 30 minutes and make the directions better.  Or give someone a free membership to do it for you.

Corey

W6/D36 Legs

Dec 23 2022 What a Christmas gift  . 
Obi trying to the max 
No Limits 
Change is possible l

W6/D37 Push & Metcon

The run really humbled me🙏🏾💪🔥Great session

W6/D38 Pull & Metcon

Nice leg day! Nice start again after have focus on running and OCR this summer.

Mattias

W6/D40 Legs

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

W7/D45 Test week 2

47 reps was tuff but did my best tho. Another one ☝️

W7/D46 Test week 2

Jan Novotny

W7/D48 Test week 2

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W1/D5 Test week 1

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