Name: Playbook - Obi Vincent - W2/D2 METCONS
Uploaded: 2024-01-10T15:10:40.978Z
Duration: 60 min
Description: W2/D2 METCONS

Rynard

DEAN

Jose Soares

Herman

Alison

King

Dominick

Deadlifts got me early doors!! Good sesh though

Adam

Warm Up:
- Walkouts
- Plank Toe Touches
- Gorilla Squats
- DB Goblet Cossack Squats
- BB Only Good Morning
- Row or Assault Bike Intervals

Prep Work:
A. Deadlifts
B. Push Ups

MetCon 1: (BENCHMARK WOD)
A. Deadlifts 
B. Push Ups

REST 3-5 minutes

MetCon 2: (BENCHMARK WOD)
A. Double Unders or Single Unders
B. DB Goblet Squats
C. DB Alt Clean & Press

- Walkouts x3
- Plank Toe Touches x10 each side
- Gorilla Squats x10
- DB Goblet Cossack Squats x12 each side
- Banded Good Morning x10
- Row or Assault Bike Intervals 5x 20sec WORK/10sec REST

- 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

- Start in a push-up plan position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to starting position and repeat on the opposite side

Plank Toe Touches (ea)

- 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 a wide stance 
- Push your hips back as you come down toward one side, keeping the opposite leg straight
- Extend your leg to come up and repeat to the opposite side
- Keep your chest up throughout the movement

DB Goblet Cossack Squat (ea)

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded Good Mornings

5 x 20sec WORK/10sec REST

- Work for time, distance, or calories
- Increase speed as comfortable

Row or Assault Bike Intervals

Warm Up

A1. Deadlifts x10 (M:60kg/W:25kg)
B1. Push Ups x3-5

A2. Deadlifts x10 (M:80kg/W:30kg)
B2. Push Ups x3-5

(M:60kg/W:25kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Deadlift

- 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 Ups

(M:80kg/W:30kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Prep Work

21-15-9-6 (You will complete 21 DL, then 21 Push Ups, 15 DL, 15 Push Ups, 9 DL, 9 Push Ups, 6 DL & 6 push Ups)

A. Deadlifts
B. Push Ups

(M:110kg/W:45kg)
(RX+ M:120kg/W:60kg)
(Scaled M:80kg/W:30kg)

Substitute with DB’s if needed (M:2x25-30kg/W:2x14-15kg)

REST 3-5 minutes before beginning MetCon 2

(M:110kg/W:45kg)
(RX+ M:120kg/W:60kg)
(Scaled M:80kg/W:30kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

MetCon 1 (BENCHMARK WOD)

21-15-9-6 (Follow the same format as MetCon 1 with exception of the DU which will stay with the same reps each round)

A. Double Unders (50) or Single Unders (80)
B. DB Goblet Squats (M:25kg/W:12kg)
C. DB Alt Clean & Press (M:22.5kg/W:10-12kg) (RX+ M:25kg/W:12-14kg) (Scaled M:20kg/W:8kg)

Double Unders: (50 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (80 reps) 
- Jump rope with the rope passing under your feet once with each jump

Double Unders or Single Unders

(M:25kg/W:12kg)

- 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

(M:22.5kg/W:10-12kg) 
(RX+ M:25kg/W:12-14kg) 
(Scaled M:20kg/W:8kg)

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

DB Alt Clean and Press

MetCon 2 (BENCHMARK WOD)

W2/D2 METCONS

Great I appreciate all the hard work you put I to you videos ..
Away we go 8 weeks transformation

Stephen

Sione

Introduction

Clif Moffitt 

3 sets done. First session back after no HIIT in 3 yrs

Ruby

Jasmine

W1/D1 AMRAP

W1/D2 CUPLETS

Neil Reeves

W1/D3 E5MOM

Not as bad as I thought it would be. No weight on bar

Ryan

W1/D4 DEATH BY EMOM

15mins wasn't too uncomfortable I would do 200 single skips next time and change weight to 8kg

Kinda was easy, obi your turning me into a savage

W1/D5 CHIPPER

Ozzy King 👑

Ashton

W1/D6 MAXED OUT

5min squat 30sec X 4 was all I could manage

Awesome. Never thought I was able to hold a squat for 5 minutes. 😅🏋🏾‍♂️

Maurice Cooper

W1/D7 REST/MOBILITY

Rhys

Wow .. crazy burn and on fire .
Again another Body  inferno. 
Cheers

W2/D1 BARBELL COMPLEX

😮‍💨 will have to finished the round another day. I’m gassed

Gerrit

W2/D3 SPRINTERVALS

W2/D4 BODYWEIGHT CONDITIONING + CORE

Sean

4x500m row
Couldn't do 8!
1:56:4 average
30s/m

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

W2/D7 REST/MOBILITY

Mezi

W3/D1 EMOM

W3/D2 CHIPPER

1.58.3 average row
19.53 time
19cal bike
0.59 km

Alfonso

W3/D3 AEROBIC WORK

21mib e3mom hard
Completed 5 rounds in 10mins

Great week finisher 
Dau of rest well deserved 
OBI GET BETTER 
MY FRIEND
CHEERS

W2/D2 METCONS

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