Name: Playbook - Obi Vincent - W2/D1 Upper body conditioning
Uploaded: 2024-01-10T15:10:40.908Z
Duration: 65 min
Description: W2/D1 Upper body conditioning

Scott

First week post injury rehab. Still good!

Alasdair

Clif Moffitt 

1st day back after flu 
A tough go but finished it

DEAN

Aaron

Luaba

Chad

Charity Magwaza

Hard and getting used to the tempo. But good!

These workouts stay fresh enough to be interesting and challenging while using familiar exercises. You can't beat an Obi workout session, but they'll beat you and that's for sure! ENOMs are abuse, plain and simple 😅

Drumm

Shawn

I always like the final.burn down .
Conditioning 
Pushes me to go deeper and further in my fitness

Tim Vazquez

EMOM is horrendous, I scaled it back to 10 presses and 4 Down ups and still nearly died.

Simon

Great but I couldn't finish the last segment.

Jose

Rotator cuff injury didn’t help but I improvised and smashed it still!

James

Sydney

Peter

Chris

Jack Ragsdill

Adam

Awesome! I had to scale the Up Down reps so I could get a short rest before the next round

Turon Martin Johnson

Everything was good until I got to the EMOM 🔥🔥😂 had to scale down to 6 up downs and 6 push-ups.

Crept up on me. Great workout thank you 🙏

Kelly Passfield

Sherry

Ayush

Josiah

Awesome workout obi. You are awesome. Was able finish all in 70 mins

Kalyan Vaddimukkala

The EMOM was insane. Had to really scale it. Did 10 clean to press and 12 push ups instead

Ray Cruz

Very tough, feel great that I got through it all though

Danny

It is so hard for a bodybuilder，but it is cool and I belive it will improve my physical fuction.

hydradee

Found a way to do it in a hotel, made it up until the last two rounds in the EMOM but not made about it!

Jess

gianni

*Warmup
- Rowing tabata 20 sec x 8 (10 sec rest)
- 12 standing Y raises
- 12 Db external rotations
- 12 Banded pull aparts
- 12 Scapula pull-ups

Superset A
 - Barbell military press 
 - Db bicep curls 

Superset B
 - Incline barbell bench press 
 - Bent over single arm DB rows 

- Snatch grip deadlift 

Superset C
- Underhand grip pull-ups (weighted) 
- Weighted pull-ups (using plates or vest) 

*Metcon: EMOM
- Min 1: Alternating DB clean + press
- Min 2: down ups (scaled pushups)

Row x 8 (20 sec on + 10 sec off)

-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

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

Banded pull aparts

- Place your hands slightly wider than shoulder width apart 
- Keeping your arms straight hang, pull your shoulder blades down toward your back pocket

Scap pullups

Warmup

Perform a set of 10 reps of barbell military press to warmup

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press (2s tempo)

-Sit on a bench with a dumbbell in each hand 
-Curl the dumbbells up
Lower them back to the starting position 
-Repeat

Seated Db curls (4s tempo)

Superset A

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

Incline dumbbell chest press (2s tempo)

- Start with back flat and DB in one arm 
- Bend elbow to Pull DB up so that your tricep ends parallel to your back

DB single arm rows (3s tempo)

Superset B

- Keeping the back flat with the head facing forward
- Drive through the heels and drive the hips forward while pulling the weight up
- Slowly lower back down keeping the back flat
- Keep the bar close to your body during the entire move

Snatch grip deadlift (3s tempo)

- Hanging from the bar with hands reverse grip lift body up until your chin reaches over the bar
- Slowly lower back down to starting

(Weighted) Underhand grip pull ups (2s tempo)

- Start with a weighted plate on your back
- In a push up position bend your elbows to lower down until your chest touches the floor
- Straighten arms to return to the starting position

Weighted push ups (3s tempo)

Superset C

NOTE: You should by now be familiar with EMOMs. So here is a quick reminder; you perform  Db clean and press the first minute and then 2nd Min perform down ups , repeat this for 12mins (or longer). You can also add more reps on each exercise if you feel it's needed.

- Clean the DB up to your shoulders
- Press dumbells up overhead
- Switch hands and repeat with opposite hand

DB alternating clean and press (single arm)

-Get down to the ground and get back up
-Like a burpee without the jump at the end

Down ups (scaled pushups)

Metcon: EMOM

W2/D1 Upper body conditioning

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

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

Christian

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

Germain

W1/D2 Test week

W1/D3 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

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

W1/D6 Test week

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

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 🔥

W2/D1 Upper body conditioning

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