Name: Playbook - Obi Vincent - W1/D6 Test week
Uploaded: 2024-01-10T15:10:40.902Z
Duration: 45 min
Description: W1/D6 Test week

Chad

Some minor mistakes in the description. Bummer.

Christian

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

Germain

That was insane Christ 3 back to back to back PR compounds lol Jesus

Clif Moffitt 

Luaba

Charity Magwaza

Daniela

James

Jose

Obi got me feeling strong again💪🏽💪🏽

Eric

Anthony

Lina

Ski Erg 5000m the killer 😂
My time is 22 min 🤫🙃

Leon

Workout was heavy and thought provoking. Sucks I’m not in a hybrid gym and I have improvise some of the CrossFit workouts but that’s no excuse. I have to make a way regardless

I definitely picked my poison 🔥💪🏾

Courtney

Awesome, last rowing, I was able to complete 6 rounds (3000 m) only. Thanks Obi

Kalyan Vaddimukkala

I though the sprints was the easier of the choices… boy was I wrong

Ray Cruz

Jess

Kwabena

Edgar

Jack

Mathieu

Last workout of test week done! Rest day and then back to the grind!

Shane

Francess

Seth

Elisa

Test week has been so weird for me just because I’m not used to so much endurance work+hitting upper and lower in the same sesh. Looking forward to the coming weeks tho! 💪😌

Sarah

Shanw

john

Brendan

Jordan King

Chris

Martin

Gregory

Fairly happy with my test week. Can’t wait to get to some real work now! 😤

Joey

Romeo

Thanks 🙏 obi 🏋🏽‍♀️🏋🏽‍♀️ great workout 🏋🏽‍♀️ thanks

george drakonakis

Piotr

Joanna

Robert

Enjoy the 1RM tests! Sprints weren't kind at all though, incline too

Jason

Kennia

Weight section not too bad, rowing was tough, only managed 5 rounds (2500m in 10min)

STEPHEN CLARK

Jaquane Wyatt

Little bit confused about the 1 rep max circuits. Do I increase the weight? Is there a rest break? Rower at the end was killer tho, enjoyed that

Rhys

*Warmup
- 500m Row As quick as you can
- 20 x bodyweight squat as quick as you can
- 10 x Cossack squats 
- 3 x Walkouts
- 10 x Gorilla Squats 
- 12 x DB Seated External Rotations 
- 12 x Lying or standing Y Raises 

*Workout 1: Max barbell front squat
*Workout 2:  strict press
*Workout 3: standing push press
*Workout 4: Pick your poison 
Option 1:  Row (500m x 10 Rounds)
Option2:  Assault bike (10mins Max cal)
Option3: Sprint (400m x 6 Rounds) 
Option4: Ski Erg (5k)

-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 as quick as you can

- 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 )

- 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

- 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

-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

Warmup

1st x 10 ( rest 90s )
2nd x 5  ( rest 90s )
3rd x 3 ( rest 120 sec )
4th x 1 rep max ( rest 120 sec )
5th x Beat 1 rep max

- 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

Max barbell front squats

Workout 1

1st x 10 (warm up set)
2nd x 3 ( rest 60s )
3rd x 2 ( rest 120s )
4th x 1 rep max ( rest 120s )

- Start with the bar about shoulder height 
- Press the bar straight up keeping your elbows in front of you
- Keep your core engaged 
- Push until you reach full extension

1 Rep max standing strict press

Workout 2

- Dip at the knees
- Push the bar straight up keeping your elbows in front of you 
- Push until you reach full extension

1 Rep max push press

Workout 3

( You have the option to now pick from option 1 2 3 or 4 you can also do more than 1 of the choices that’s fine)

- First 2 500’s are warmup so aim for 70% effort
- Rest 60s between each set

Rowing (500 x 10)

- Increase speed as comfortable
- just ONE round

Assault bike (as many calories in 10mins )

Sprints (400m x 6)

SKI erg

Workout 4: Pick your poison

W1/D6 Test week

Mateo

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

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

W1/D2 Test week

Aaron

W1/D3 Test week

Zeyad

W1/D5 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

Peter

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/D6 Test week

Community

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