Name: Playbook - Obi Vincent - W2/D2
Uploaded: 2024-01-10T15:10:40.908Z
Duration: 45 min
Description: W2/D2

I did not want to train today. 
This is just what I needed! Great Workout!

Clif Moffitt 

Jan Novotny

Luke

Not bad. Body was a bit stiff so workout sucked a bit more

Ozzy King 👑

Charity Magwaza

Brandon Roberts

Not sure how long this should have taken…but…subbed trx pull ups and trx pistols…4:32 for the Deadlift/pull-ups…8:27 for the air bike/alt pistols/db push press…feeling accomplished and dripping sweat

-Dori

Being fat…it was hard! Couldn’t do the pistols, instead I replaced them with squats…

Marceliures

Sione

That was right up my street. Had to scale to ring rows and air squats but loved it

Caroline

Levon Lanius

Mohammad Idris

Jaquane Wyatt

Alexander Fillman

One of the best so far workout 🏋️‍♂️

george drakonakis

vincent

Sweaty workout! I’m Lowkey dying! 🥵😂

Joan Pauline

ERESH

Chris

Orlando

Florian

sudha

Leon

Loic

Mathieu

DERIC

Warmup
- Row or assault bike x 20s
- Walk outs x 3
- Plank toe touches x 10
- Gorilla squats x 10
- DB Goblet cossack squats x 12
- Barbell only good mornings x 10

Workout 1 - prep work
- Deadlift x 10 (M: 60kg | W: 25kg)
 - Pull ups x 3-5
- Deadlift x 10 (M: 80kg | W: 35kg
- Pull ups x 3-5


Workout 1: 21-15-9-6
- Deadlift x 21
- Pull ups x 21
- Deadlift x 15
- Pull ups x 15
- Deadlift x 9
- Pull ups x 9
- Deadlift x 6
- Pull ups x 6
(Recommended weights, M: 100kg | W: 45kg)

REST 3 - 5 MINS					

Workout 2: 21-15-9
- Rower or assault bike x 21
- Alternating pistol squats x 21
- DB Push press x 21
- Rower or assault bike x 15
- Alternating pistol squats x 15
- DB Push press x 15
- Rower or assault bike x 9
- Alternating pistol squats x 9
- DB Push press x 9
(Recommended weights, M: 2 x 22kg | W: 10kg)

Note: Scaled for pistol squats is air squats,

Assault bike (20s on: 10s off x 5)

- 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
-Repeat both directions

Plank toe touches

- 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

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

DB cossack squat

- Start with the barbell across the upper back
- Keeping a slight bend in the knee press your hips back and lower your chest towards the ground
- Bring your chest back up and press your hips forward to complete the move

Barbell good morning

Warm up

- 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

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups

Prep work

Workout 1

- Push your hips back and down
- Keep your chest up
- Alternate legs

Alternating pistol squats

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press

Workout 2

W2/D2

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

W1/D1 Benchmark WOD

Alfonso

W1/D2

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Lloyd Banks

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

W1/D7 Rest/mobility day

W2/D1 Barbell complex

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

Maxwell

W2/D3

I really enjoyed this. It looked easy, yet it was the opposite. Great way to start the Friday morning.

Neil Reeves

Charles

W2/D4 Bodyweight conditioning

Hard, I couldn't do the full cardio section

W2/D5

W2/D6

W2/D7 Rest/mobility day

W3/D1

Irmak

W3/D2

I managed, my heart was pumping so fast at some point 💦💦💪🏾it was a good one

W3/D3 Aerobic capacity work

W3/D4 Barbell cycling

Sooo I have completed the whole metcon2 and crosslift 5 and through them 2 programs this one is the first one I couldnt complete on recomended weights.. Fuck me obi this one was hard! Had to go down to 60kg on the bar to be able to finish it 🤠 thanks for making me stronger

Herman

W3/D5 Broken "DT" EMOM

I chose 2 options,  I feel great💪🏾💦💦 Happy Friday, (June16) Happy youth day🇿🇦💪🏾

Basti

W3/D6 Time trial

W3/D7 Rest/mobility day

This was tough,  but felt awesome💦💦💪🏾

This was much harder then I expected! Thanks for the good workout 
-Dori

W4/D1 Aerobic mono work

W4/D2

W4/D3

3:06 for first 1000m, then 3:17 for last one 💪

W4/D4

daaayaaaaamnnnnn, that was delicious 🥴

Zanelle

W4/D5

W4/D6

W5/D1 Benchmark WOD

Killer
13/14 in 2nd round. I lost count 🥵

Harry Hanlon

W5/D2

Fuck! That killed me 
I really struggled. However, I feel amazing that I got it done

W5/D3 Death by EMOM

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

W5/D4

W5/D5

W5/D6

W5/D7 Rest/mobility day

Kimmy

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

DEAN

W6/D2 - Barbell complex

1st workout : 6 sets, 2nd: 4.5 and 3rd 10
I feel pretty good about this 😤

Mistakenly left the DB alternating front rack lunges 🤦🏾‍♀️. It was an awesome session over all💪🏾🔥

W6/D3

Ashton

W6/D4 Chipper workout (re do)

Great session, I did decline DB push ups instead💪🏾🔥💦🏋🏿‍♂️

W2/D2

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