Name: Playbook - Obi Vincent - W2/D3 Functional training
Uploaded: 2024-01-10T15:10:40.919Z
Duration: 60 min
Description: W2/D3 Functional training

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Christian

Ammar

Deceiving but an ass kicker very cool to do new exercises

Clif Moffitt 

The best core routine ever! I want more of this👊🏾!

Luaba

I’ve tried a lot of other programs but I keep gravitating back to yours OBI! Love you!🥰

Marisa Kopczinsky

Great session, I enjoyed it💪🏾💪🏾

Charity Magwaza

Alasdair

The finisher on this one is just that. It'll finish you alright.

Drumm

Tim Vazquez

Jose

Jack Ragsdill

Anthony

Last workout was hard. Double unders are killing! Not good at double unders. I just did 3 singles and then 1 double until I got to 25 doubles. Drained!!

Julian

Great workout 🏋🏼‍♀️, the last part was amazing 🤩

Leon

Hard as hell, I think I had sweated a gallon

Remy

It won’t let me mark this workout as complete

Giorgio

Smh Didn’t get to do overhead squats.. gym way to packed. Metcon was difficult to do because I have no rope and all the Dumbbells for squats was taken. I put something together tho and finished strong.

Luis

Kristine

Kelly Passfield

Eric

DEAN

Killer workout, had to go very light on the Overhead Squats as I’d never performed the exercise before. Still felt it loads in my core and stabilisers 😂.

Jase

Awesome but could not finish in 60 mins and it told 80 mins for me to finish

Kalyan Vaddimukkala

Peter

Marie

Jan Novotny

yet im not really sure how i found it…yes im wet and no cause i was sometimes unsure if i do the e exercise right

gianni

Michelle Lawrence

Decent, need to work on my mobility for those overhead squats 😅

kurtis

Jack

Ricardo

Alfonso

Gregory

Would be nice if there were alternative workouts for us who are new to certain CrossFit movements.

Miodrag

Ok so my left side of my body is weak AF 🙃

Orlando

Loving the variety and combination of exercises.

Glenn

Eduardo

Great session !👏 👌 👍 💪 🙌 thanks mate

Brandon

Seth

Francess

Angelo

Eduard

Florian

I would like to see more core in some of these days. Great stuff those

Justin Sloan

*Warmup
- 500M Row or Devil Bike  Quick as You can
- 10 cossack squats 
- 3 Walkouts 
- 10 Gorilla Squats 
- 10 Banded front raises  
- 10 Banded Pull Aparts

Superset 
  - Banded tempo pull-ups 
  - Half kneeling barbell javelin press 
(Scaled: half kneeling upside down press)

- KB/DB Turkish get up 
- Db bird dog row 
- Barbell overhead squat 

Superset
 - Cable or banded wood chops (or Russian twist
 - Advance plank 

*Conditioning 
- Double under (Or 70 Singles)
- Db skiers or kb swings
-  Kb hang db squat cleans

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- 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

- 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

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

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

Banded pull aparts

Warmup

- Engage your lats 
- Pull your body ups bringing your elbows toward your ribs
- Pause at the top and lower with a slow controlled morion

Banded tempo pull ups (10s tempo eccentric)

- Keep your elbow slightly in front of you 
- Press the barbell up keeping the bar straight 
- Reach full extension at the top

Half kneeling javelin press (2s tempo)

Superset

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

DB turkish get up

- Begin on your hands and feet with one foot off the ground
- Keeping a flat back, lift opposite DB of your foot that is off the ground, up towards your ribs

DB bird dog rows

- Start with barbell overhead and arms extended
- Press hips back and lower down until knees are 90 degrees, keeping the weight behind your head
- Press through heels to stand up and return to start

Barbell overhead squats (2s tempo)

- Hold the band with a slight bend at the elbow
- Rotate your torso keeping your core engaged 
- Don’t move your legs

Banded wood chops (2s tempo)

-Get in to position o your hands and elbows
-Hold your shoe body tight as you hold position for time

Advance plank

Note: all 3 exercises count as ONE round. If you don't have space to skip perform 20cal | W:15cal Assault bike or Row instead

-Jump rope where the rope passed under your feet twice with each jump

Double unders

- Start with a DB in each hand
- Swing DB from in front of your body to behind your thighs, pushing your hips back and keeping a slight bend in your knee

DB skiers

- Start with DD at sides and feet close together
- Clean DB to your shoulders, step wide, press hips back and lower down until 90 degrees

DB hang squat cleans

5 rounds for time

W2/D3 Functional training

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.

Chad

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

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

Germain

W1/D2 Test week

Aaron

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

Scott

First week post injury rehab. Still good!

W2/D1 Upper body conditioning

Danni

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

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/D3 Functional training

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