Name: Playbook - Obi Vincent - W1/D5 Test week
Uploaded: 2024-01-10T15:10:40.894Z
Duration: 45 min
Description: W1/D5 Test week

Chad

Zeyad

Was badass, I added 5 minutes to second workout hell yes

Clif Moffitt 

Luaba

Those burpees and press ups are killer 
!

Josh McGoldrick

This was awesome !!!💪🏾💦
Great session!!

Charity Magwaza

Joseph

Yods

Matan Duek

Good ass kicker love this volume!!! Get some baby!!

James

Tim Vazquez

Jose

Leonel

That voice inside my head was 😱🔥🔥🔥🔥🔥

Megandb3

Workout 2. 
5 rounds + 12 DB snatches, 12 hand release push ups and 15 KB swings.

Easiest workout of this week. Do happy today haha

Julian

🔥🔥🔥🔥🔥this got me hype. Exceeded expectations and I’m going to go heavier next time

Workout 1, sucked, 
Workout 2 was so much fun💪🏾Great session overall 🔥

Wod 1: 5:31
Wod 2: 5 rounds + 12 snatches

Added Strength: 3 x 6- 125 lbs
Snatches: 2 x 6 100 lbs

Kristine

David

Courtney

Richard

Kalyan Vaddimukkala

Peter

Ray Cruz

haamid

Charina

A great workout! Maybe more cardio and abs? None the less, a great workout and I really enjoyed it.

Jess

Kwabena

Mathieu

I keep having to mop my floor after every workout. Lol. Like alot!! Lets get it!

Sione

Erving

Miodrag

Kevin

Tommy

Make sure you leave your ego at the door.😂😂

Bruce

Shane

The struggle was real, but happy for improving on weights💪

Justin

Martin

Mayank Singh

Francess

My god..so simple yet so difficult and effective

Seth

Willzgfit

Brittney

*Warmup
- 500m Row/Run Quick as you can
- 10 x Banded Good Mornings
- 10 x Cossack Squats
- 10 x KB/DB Banded Goblet squat
- 10 x Banded Pull Apart
- 12 x DB Seated External Rotations 
- 12 x Standing  or seated Y Raises

PREP: Using Half the weight Required for the workout Perform 1 Round of of the Main workout 						
*Workout 1: 21-15-9 Thrusters and death drops (burpees)
- 21x Barbell thrusters
- 21x Forward facing burpees
- 15x Barbell thrusters
- 15x Forward facing burpees
- 9x Barbell thrusters
- 9x Forward facing burpees
Rest 5 minutes before the next round

*Workout 2: 15 min AMRAP
- 12x DB snatches
- 12x Pushups
- 15x Kb swings
- 12x Butterfly sit ups or toes 2 bar
*If no Kettle bell perform DB skiers instead, (RKB = Russian kettlebell swings)

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

Banded good mornings

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- Start with the band under your feet and over the DB in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

DB banded goblet 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

- Start in a seated position with a neutral spine and chest towards the floor
- With a DB in each hand flex shoulders in a Y motion

Bent over DB Y raises

Warmup

- 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

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

Workout 1

- Hold the DB with your arm extended 
- Pull straight up leading your elbow
- Get underneath the DB when it goes over your head
- Extend your arm

DB single arm alternating snatches

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

-With a single kettlebell perform a swing to roughly head height 
-Repeat for desired reps

Kettlebell Russian swings

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

Workout 2

W1/D5 Test week

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

DEAN

How to complete your test week

Just starting the program will let you know

Frank

How to improve your pull ups

Good workout to start program.  Tough but doable.

I was so intimidated by it, I persisted and finished it. I modified the exercises and weight to adjust to my level. AWESOME!

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

W1/D1 Test week

Did it without time cap. However does a 10 min time cap works with 3 rounds ? Bigger failure that you can’t log times. Description could be more precise

Christian

I’ll be proud if I see these 4 weeks through… hardest and most rewarding workouts I’ve done

Germain

W1/D2 Test week

Aaron

W1/D3 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

Scott

First week post injury rehab. Still good!

Alasdair

W2/D1 Upper body conditioning

Danni

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

Corbin

W2/D4 Active recovery

Edward Douglas

W2/D5 Upper & conditioning

Took me a little over 2 hours to finish this. Tough one!

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

This pump was real💪🏾💪🏾, best core work 🔥

W3/D2 Push/pull & core work

I'm walking and shaking, Obie and shaking and walking.

W3/D3 Conditioning

Salute to the rower😅💪🏾my butt went sour 😅

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

Sean

W3/D6 Push/pull

W4/D1 Upper

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W1/D5 Test week

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