Name: Playbook - Obi Vincent - W2/D10 Conditioning
Uploaded: 2023-10-09T12:35:39.013Z
Duration: 80 min
Description: W2/D10 Conditioning

Josh

Turon Martin Johnson

Vicky Gessner

Jose

DEAN

Fortune

Sean

Corbin

Tyler

Callum

Alfonso

Steven

Love the challenge. Switching to this style of training to get into better overall shape, instead of doing strictly bodybuilding workouts 👊🏽

Brad

Derek STEWART

Eric

Remy

Kevin

Matthew

Adam

Eduard

That was rough! I stuck to the prescribed weights and surprised myself. Loved this workout.

Joe Perez

Arnaud

THIS WORKOUT SHOULD BE ILLEGAL 🔥🔥🔥🔥

Had to modify the bb push press but the cardio was a gaser. Definitely one for the books

Deadlift to 21 reps was the worst. Had to scale weight down slightly on hang power clean and push press due to shoulder issues

Alex

Do I understand correctly? 1 part is 21 lifts 21 jumps, 15 lifts 15 jumps, 9 lifts 9 jumps and this is 1 set. Then 21 lifts 21 jumps, 15 15, 9 9 its 2 set. Same 3 set. Then 2nd part?

Mezi

Joan Pauline

Herman

Garely Gelin

Not too bad. Had to go lower weight on push press

Harry Hanlon

I finished in 43 min, using the weights listed. Whats I do wrong it says 80 min?

Lorenzo00!

The Butterfly Sit-ups 🦋 were new to me. I definitely felt the burn there as I continue to feel it with the other lifting exercises! Thank you! 💪🏾🙏🏾🔥

Maurice Cooper

Pontus

Kwabena

Somewhere to record times would be good mate.

Chris

Pushed my self .. to complete in less time .
I think there was a greater fight with the mind than the body .. 
What a workout.  
Mentally and physically 
Done 
Cheers

Nibras

Sónia Martins

Austin

A good way to start the week. Love it 😍

haamid

Alok

Charity Magwaza

Wayne

Rene Gonzalez

Warm up:
- 500m row or 5 min on bike at 70 % effort
- 3 Walk outs
- 10 x Squat into external rotations
- 12 x Db seated external rotations (both sides)
- 12 x Lying Y raises
- 12 x Cossack squats 
- 12 x Barbell kang squats 
- 500m row at 90% effort 


21-15-19 x 3
Deadlifts 
Burpees 

H. Power cleans 
Push ups 

Push press 
B.Sit ups 

Adjust weights during workout
Complete all three parts in order as fast as possible

-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 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

-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

-Lay face down on a bench with a small plate in each hand in a Y shape
- Elevate your arms lifting the plates in the Y shape as high into the air as you can 
- Lower the weights back to the ground

Lying Y raises

BODYWEIGHT COSSACK SQUAT

- 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

Rowing Erg.  (90% effort)

Warm up

- Part 1: Complete all three parts in order as fast as possible
- (eg: 21 deads x 21 burpees over bar, 15 deads x 15 burpees over bar, 9 deads x 9 burpees over bar)
- Rest 3-5mins then onto part 2

- 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

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

Part 1 -- 21-15-9 (Men 100kg, Women 50 kg)

Part 2: Complete all three parts in order as fast as possible

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean

Elbows in slightly and make sure to bring your chest to the floor.

Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Up

Part 2 -- 21-15-9  (Men 50 kg, Women 25kg)

Part 3: Complete all three parts in order as fast as possible

-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 (Metcons)

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

Part 3 -- 21-15-9  ( Men 40kg, Women 20kg)

W2/D10 Conditioning

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

David

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

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

Hyram

W1/D3 Test week 1

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

W1/D5 Test week 1

JON LEE

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

W1/D6 Test week 1

Ryan

Laura

Did not complete workout. Was fatigued so did a 15 min stretch after split squats

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. 🫶🏻

Grace

This was fun! Didn’t expect to get to the second round on the Metcon!

W2/D10 Conditioning

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