Name: Playbook - Obi Vincent - W1/D6 MAXED OUT
Uploaded: 2023-03-13T19:53:57.485Z
Duration: 40 min
Description: W1/D6 MAXED OUT

Warm Up:
- Walkouts
- Plank Toe Touches
- Gorilla Squats
- Air Squats 
- Banded Front Raises
- Row or Assault Bike Intervals
- BB Only Clean & Press

MAXED OUT (BENCHMARK WOD)
Workout Part 1:
A. BB Power Cleans
B. Push Ups
C. DB Alt Cleans
D. Box Jumps

REST 5 min

Workout Part 2: (BENCHMARK WOD)
A. Burpees
B. Pull Ups
C. DB Alt Snatches
D. Toes to Bar or Butterfly Sit Ups

- Walkouts x3
- Plank Toe Touches x10 each side
- Gorilla Squats x10
- Air Squats x20
- Banded Front Raises x 10
- Row or Assault Bike Intervals 5x 20sec WORK/10Sec REST
- BB Only Clean & Press x12

- 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

- Start in a push-up plan position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to starting position and repeat on the opposite side

Plank Toe Touches (ea)

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air Squats

- Stand with a band in hands and around your feet bellow you
- Raise your hands to the front activating your delts
- Lower your hands

Banded Front Raises

5 x 20sec WORK/10sec REST

- Work for time, distance, or calories
- Increase speed as comfortable

Row or Assault Bike Intervals

BB Only Clean and Press

Warm Up

Set your timer for 12mins, then start with max effort on the first exercise for 1 minute, as soon as that 1 min is done move straight into the second exercise and perform max reps within the 2nd min etc.  Its a running clock so keep rest to a minimum if you can, the timer should keep going even as you transition to the next exercise. 

A. BB Power Cleans x1min MAX
B. Push Ups x1min MAX
C. DB Alt Cleans x1min MAX
D. Box Jumps x 1min MAX

BB (M:42.5kg/W:25-30kg) 
(RX+M:50kg/W:30-32.5kg)

DB (M:22.5kg/W:10-12kg)
(RX+M:25kg/W:12-14kg)

(Box M:24"/W:20")

REST 5 min before starting Part 2

(M:42.5kg/W:25-30kg) 
(RX+M:50kg/W:30-32.5kg)

Barbell Power Cleans

- 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 Ups

(M:22.5kg/W:10-12kg)
(RX+M:25kg/W:12-14kg)

- Alternating arms back and forth perform a single arm dumbbell clean to your shoulders

DB Alt Power Clean

(Box M:24"/W:20")

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

MAXED OUT Part 1 (BENCHMARK WOD)

Set your timer for 12mins, then start with max effort on the first exercise for 1 minute, as soon as that 1 min is done move straight into the second exercise and perform max reps within the 2nd min etc.  Its a running clock so keep rest to a minimum if you can, the timer should keep going even as you transition to the next exercise. 

A. Burpees x1min MAX
B. Pull Ups x1min MAX
C. DB Alt Snatches x1min MAX
D. Toes to Bar or Butterfly Sit Ups x1min MAX

(M:22.5kg/W:10-12kg)
(RX+M:25kg/W:12-14kg)

Burpees

- 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

(M:22.5kg/W:10-12kg)
(RX+M:25kg/W:12-14kg)

- Snatch DB from the floor directly overhead
- Swap hands and repeat on the opposite side

DB Alt Snatches

TTB:
- Start by hanging on the bar, kip your body until feet touch the bar

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

Toes To Bar or Butterfly Sit Ups

MAXED OUT Part 2 (BENCHMARK WOD)

W1/D6 MAXED OUT

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W1/D6 MAXED OUT

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