Name: Playbook - Obi Vincent - W1/D6 Maxed out
Uploaded: 2024-01-10T15:10:40.889Z
Duration: 45 min
Description: W1/D6 Maxed out

Lloyd Banks

Hell yea long route day but this was amazing

Clif Moffitt 

Darius

The box jumps were awful lol 
Great workout!

Neil Reeves

That was frickin gnarly holy.  Amazing what a min feels like

Luke

Ozzy King 👑

Ashton

DEAN

This was fun,🔥 them pull ups did get in my groove😅💪🏾

Charity Magwaza

Stephen

Sónia Martins

Alexander Ferguson

Not horrible cardio wise but everything else is hurting. Lol

Sione

Chimudi Egbuna

Gerrit

Really enjoyed it. Scaled to incline press ups, ring rows and sit ups

Caroline

Levon Lanius

William

Be quick or be dead 💀 Nice one ☝️ again Obi

george drakonakis

Mathieu

Adrian

Henrique

Hard day Paddleboarding yesterday left me smoked. This killed me even more

Chris

ERESH

This was very intense!😤💀☠I almost pass out !💯🤯🥵

Antonio

Florian

Ahmad Alkhalidi

Loic

DERIC

Derek STEWART

Kasceim Graham

Josh

*Warmup
- Walk outs x 3
- Plank toe touches x 10
- Gorilla squats x 10
- Air squats x 20
- Banded front raises x 10
- Row or assault bike x 20s on: 10s off x 5
- Barbell clean and press x 12

*Workout 1 - 3 rounds max effort (12min running clock)
- 1min max reps Barbell power cleans x 3
- 1 min max reps push ups x 3
- 1 min max reps DB alternating cleans x 3
- 1 min max box jumps x 3

DB weights, M: 1 x 22kg | W: 1 x 10kg
Barbell weights, M: 42.5kg | W: 25kg

5 min rest

*Workout 2 - 3 rounds max effort (12min running clock)
- 1min max reps burpees x 3
- 1 min max reps pull ups x 3
- 1 min max reps DB alternating snatches x 3
- 1 min max reps toes to bar or butterfly sit ups x 3
(DB weights, M: 1 x 22kg | W: 1 x 10kg)

NOTE: Set your timer for 12mins on Part 1 and then perform as many reps as possible on the first exercise for 1 minute, as soon as that 1min 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.

- 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
-Repeat both directions

Plank toe touches

- 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 
-Stand up out of squat to full hip extension
-Repeat

Air squats

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

Banded front raises

Assault bike (20s on: 10s off x 5)

Barbell clean and press

Warm up

- Pull the bar straight up 
- Catch on the front of your shoulder
- Keep a neutral spine

Power cleans

Push Ups

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

Db alternating power clean (single arm)

- 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

Part 1 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

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

Toes to bar

Part 2 W1/D6 Maxed out

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

W1/D1 Benchmark WOD

Alfonso

W1/D2

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

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

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

W1/D6 Maxed out

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