Name: Playbook - Obi Vincent - W2/D1 (BODYBUILDING & METCON)
Uploaded: 2023-10-09T12:35:38.885Z
Duration: 45 min
Description: W2/D1 (BODYBUILDING & METCON)

Great session. Added Burpees and Ball Slams to the finisher.

Edward Douglas

Pete

Trey Coody

Charity Magwaza

I can’t finish this one ( last episode one) 😫😫😫

Mohammad Idris

Bops

Zuwi

Clif Moffitt 

Alfonso

Joris-iyane

Talk about a hard workout to start the week

John

Gabriel

Bake

Lemuel

Jayson

I got to the fourth cycle and was like this is a great work out. Then I realize there’s a fifth cycle. FML

Zach

Jasmine

Noah Freitas

Very stop and start, good session 👌🏼

Kurt

Luke

Ruben

Gregory

I feel good. I think I put in a great workout

Devin

Ivan

Not just this specific workout btw, I mean everything that he has to offer in the program

Shawn

After a week of workouts, I can honestly say, these are the best workouts I've ever had.

MichelleU

Omar

Jason

Great workout, but the warm up is saying to do 5 rounds of 10 reps each. Also please specify if one rep is both sides. For example 12 reps of alternating = 6 each side or 12 each side. Thanks Obi!

Marcus

Timothy

Moises

Balint

Very grateful it wasn’t an EMOM🥵 
Great strength challenge, thank you.

Lily

Alexandre

Great great and great workout 💪💪💪 i have no words discribe but it feels wonderful!!!

george drakonakis

Warm up:
Walkouts x 3 
Banded pull aparts x 10
Gorilla squats + overhead reach x 10 
Kb swing into goblet squat x 12
Russian kb swings x 10
American kb swings x 10 
Hand release pushups x 10 

Main workout:
HEEL ELEVATED GOBLET SQUATS 	
1st - 12	@3s ecc
2nd - 10  @4s ecc, 2s conc
3rd - 10	  @5s ecc, 1s conc
DECLINE PUSH UPS 	
1st	- 12  @2s ecc
2nd - 12 @3s ecc
3rd	- 12	@4s ecc,
HOLLOW HOLD 	
3SETS	- 60s or till failure	

60-90 sec rest

GORILLA ROWS 3SETS	- 12 Reps  @2s ecc
KB Z PRESS  3SETS	- 12   @3s ecc
PLANK PASS THROUGH  3SETS	 - 12	
60-90 sec. rest 

*FRONT RACK Cossack SQUATS	
3sets - 12 alternating, 	@3s Ecc
BANDED PUSH UPS  3sets	- 12  @3s ecc
BANDED AKBS	3sets - 15	
*(can use 2 x kb for the Cossack Squats)
90 sec. rest

21-15-9 for time: 
Russian kb swing 
*Kb jumping lunges 
Push-ups
Kb Russian twists

(Suggested Weights: M: 24 - 26kg, W: 10 - 12kg)
*if you don't have 2 KB's for the Jump lunges perform the exercise holding the kb in a Goblet position)
COMPLETE 21 reps opf each exercise then 15, 9.

- 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

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- 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

-Perform a single arm kettlebell swing 
-Catch the kettlebell in the goblet position
-Repeat back and forth switching arms

Kettlebell single arm  swing to goblet squat

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

Kettlebell Russian swings

-Perform a kettlebell swing to full arm extension overhead
-Repeat

Kettlebell American Swings

Warm up

-Stand n a narrow stance with your heels elevated 
-Perform a goblet squat using a kettlebell
-Repeat for desired reps

Kettlebell heel elevated narrow stance goblet squat

- Begin with your hands on DB and feet on bench
- Lower chest towards the ground
- Extend elbows to push back up

DB decline push ups

-Lay on your back in a hollow rock position and hold that position for desired time

Hollow hold

Circuit 1

- With your feet hip width, knees bent, and back flat, shift your hips back until your chest is facing the floor
- Hold a KB in each hand, pull your arms toward the ceiling bending your elbow until bent to 90 degrees and even with your ribs

KB gorilla rows

-Sit with legs extended out in front of you with a kettlebell in each hand
-Press on kettlebell at a time overhead 
-Repeat back and forth

Kettlebell  Z Press

- Begin in a push up position with DB on one side
- With the opposite hand pull DB through to the other side

DB plank pass through

Circuit 2

- Begin with your feet wide, and toes slightly turned out and KB in each hand
- Keep one leg straight and bend at the knee, keeping the KB at chest level

KB double frank cossack

-With the end of a band around each hand and around your back
-Perform push-ups with the added band tension

Banded push-ups

-Perform an American swing to full extension overhead with a band under your feet and in hand to increase intensity
-Repeat

Kettlebell banded American swing

Circuit 3

-With a kettlebell in each hand at your sides perform jumping lunges 
-Repeat for desired reps

Kettlebell jump lunges  (Double kb)

-With your hands under your shoulders perform push-ups

Push-ups

-Sit on your butt with legs and torso elevated
-Hold a kettlebell in your hands
-Twist the kettlebell to the side touching the ground back and forth to both sides
-Repeat

Kettlebell Russian twist

21-15-9 for time

W2/D1 (BODYBUILDING & METCON)

Great morning cardio workout.. good playlist in the background.. still figuring out how to use the app but should become more familiar the more I use it

Remy Ngwanyam

A beginner at 53 yrs old male...what a struggle but worth it...the sweat was awesome...thanks for keeping it real for beginners .

David Yong

Did this in the Texas heat, BRUTAL 🔥🔥🔥🔥

Johnnie

W1/D1 (DEATH BY EMOM)

Tough.  As it should be.  Thanks for this mate!

W1/D2

Sione

Caleb Magee

W1/D3 (FUNCTIONAL TRAINING)

Very intense, I enjoyed the AMRAP🔥💪🏾👌🏾

W1/D4 (PUSH/ PULL/ LEGS)

Love the smell of failure in the morning!

W1/D5 (CONDITIONING)

W1/D6

The flow was flowing,  great session 🔥💪🏾

Irmak

W2/D2 (FUNCTIONAL TRAINING)

W2/D3 (CONDITIONING)

I'm shitting my pants right now🔥💪🏾arms are heavy💪🏾💪🏾

W2/D4

Elnaz

W2/D5 (LEG DAY)

This was fun,  I enjoyed it 💪🏾👌🏾🔥

W2/D6 (FUNCTIONAL SESSION)

W3/D1 (CONDITIONING)

W3/D2 (CHIPPER WOD)

Good but tabata was lame lol like come on

W3/D3 (BODYBUILDING & METCON)

W3/D4 (FUNCTIONAL SESSION)

My arms had been working overtime😅💪🏾great fun session 🔥

W3/D5 (CONDITIONING)

This is very deceiving!! I struggled a lot😅💪🏾🌶

W3/D6 (EMOM CONDITIONING)

This was epic🔥💪🏾, I did half of the METCON 😰

W4/D1 (BODYBUILDING & METCON)

W4/D2 (FUNCTIONAL & CORE SESSION )

W4/D3 (CONDITIONING)

This was fun , great session 💪🏾🔥

W4/D4 (CONDITIONING)

Great Monday session🔥, took me long but I'm glad I finished it 💪🏾

Good workout but again, instructions / reps inconsistent

halo

W4/D5 (BODYBUILDING & METCON)

The finisher was epic,🔥💪🏾Great session

Whoa! Wanted to give up during finished rounds but I finished all four with good form. Yay!

Serena

W4/D6 (LEG DAY)

Great session💪🏾🔥,  I was a bit lacking the energy today not sure why.

W5/D1 (COMPLEX / METCON)

Nice as always, really good sweat on this one

This was an awesome session,  💪🏾Turkish get ups will always giving me a hard time😅

W2/D1 (BODYBUILDING & METCON)

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