Name: Playbook - Obi Vincent - W1/D6 Test week 1
Uploaded: 2023-10-09T12:35:38.979Z
Duration: 60 min
Description: W1/D6 Test week 1

JON LEE

Jose

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

Jasmine

Andrew

Remy

Killer tests I’ll be saving these as benchmarks!

Kevin

Matthew

Paused the timer on my breaks to get through it all. Beastly 🤣

Adam

This one was rough, but o got it done. Just seemed like it took me forever!!!

Samantha

Modified burpees to push-up’s with alternating knee raise. 🤐🔥🔥🔥

Mohamed Aly

Today was a twofer. Got half way through and realized I was doing yesterday’s workout. 😳😳😳

Great workout, much harder than I thought

Chad

BBene

Ruchi Cheema

Marquise

Frank

Legs and shoulders are burning 🔥 but it’s a phenomenal burn! Happy Holidays, Obi, and to all of your clients and followers! 💪🏾🎄🎁🙏🏾

Maurice Cooper

Killer killer killer but got through it tho.

Kwabena

Clarify number of rounds please. For part 1 and 2, did you mean 21-15-9 deads and burpees three rounds of that? Or just 21-15-9 of each exercise? 

Otherwise great workout

Ilyssa

Jonathon Smith

haamid

Pete Freeman

I went to half way through part 2.. way too harsh for week 1

Abdulla

Florian

David

Charity Magwaza

Federico

Simon

Wayne

This was long. Not necessarily hard, just a lot of endurance based workouts

Ozzy King 👑

Long but I like the different stimulus with more reps and in time

Roy Orlando

Dude love you … and also f*** you 😂
Killer!

Marwan

Rene Gonzalez

Dirk

Josiah

Amazing workout! Goodluck to my legs tomorrow.

Femhustler

I couldn't finish due to lack of time but I got to the deadlifts and burpees and it was brutal. I'll finish it next week

Andres

Stephan

Mathieu

Needed to adjust the EMOM to E1,5MO1,5M i was barely done within 1 Minute!

3 Part-workout done in 21:13 min! 
So close :D

Christian

Aljoscha

Chris

Last part took me about 23-24 minutes. How do you think of these workouts. Definitely a tough one. @caz__Fit 💪🏽😎

CazFit

Hugo

Was only able to complete part 1 within that 20 minutes before time was up… still got a long way to go.. but still awaiting for a way to log in my weights I’ve used. As is everyone else.

Matt

Warm up:
- 500m row or 5 min on bike at 80% effort 
- 10 x Gorilla squats 
- 10 x Barbell good mornings
- 10 x Cossack squats
- 10 x Banded rotations
- 10 x Db external rotations (both sides)
- 10 x Kang squats

Primer EMOM: 
- Cal row 
- Goblet squats
- Hand release push-ups

Part 1: 21-15-9 
Deadlifts
Burpees 

Part 2: 21-15-9
Front squats 
Push press

Part 3: 21-15-9
Deadlifts
Burpees 
Frontsquats
Push Press

-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

- 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

- Start with the barbell across the upper back
- Keeping a slight bend in the knee press your hips back and lower your chest towards the ground
- Bring your chest back up and press your hips forward to complete the move

Barbell good morning

BODYWEIGHT COSSACK SQUAT

Banded Rotations (warm up)

-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

- Hinge at hips coming forward 
- Keep a neutral spine 
- Bend at the knees pushing your hips back coming down for a squat

Barbell kang squats

Warm up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- 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

Primer EMOM

TIME CAP fore entire workout is 20mins,  
Finish ALL 3 Parts  (part 1, 2, 3) within 20 minutes.

rest as needed between Each part

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift  (Men 100kg, Women 45kg)

Lateral Burpees over Bar

Part 1 -- 21-15-9 of each

2nd par of workout
Finish the whole workout with a 20 minute time cap

- 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

Barbell front squats (Men 55kg, Women 30 kg)

-Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

BARBELL PUSH PRESS

Part 2 -- 15-9-6 of each

Conventional deadlift (Men 55kg, Women 20 kg)

Barbell front squats

BARBELL PUSH PRESS (Metcons)

Part 3 W1/D6 Test week 1

DEAN

Anson

Waylon

Watch before you begin

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

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 Gessner

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

Turon Martin Johnson

Hyram

W1/D3 Test week 1

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

Corbin

W1/D5 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/D6 Test week 1

Community

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