Name: Playbook - Obi Vincent - W2/D3
Uploaded: 2024-01-10T15:10:40.914Z
Duration: 45 min
Description: W2/D3

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

Maxwell

Clif Moffitt 

Luke

Charles

Mohammad Idris

Ozzy King 👑

Alfonso

Wow 🤩 i did it in 40minutes Thank youuuuu

Daniel

Eric

That was horrendous 🥵🔥💦🔥💪🏾

Charity Magwaza

Emilio

Junior

Marceliures

Loved this one!   Great combination of high intensity with HR high and muscle fatigue

Stephen

Joao

John Kilcoyne

Alicia

43 minutes of WTF! Lol. Love all this sweat im about mop up.

Sione

Kurt

Maybe one day I can complete this in 45 minutes…. Today wasn’t it. Skipped the running on the last round.

Leah

Chimudi Egbuna

Love this one. Done in 48min. Getting closer to 45min target. 👍

🇫🇷🇫🇷🤢🤢🥵🥵💪🏼💪🏼

Florian

I did an outdoor run today and it’s a good activation for wod#sundaymmorningroutine🐛

yangBAE

Scaled to incline press-up and subbed in 500m row instead of a run. Missed that there was meant to be a test between rounds so just paced it

Caroline

Jaquane Wyatt

Crushed it! Used the air bike instead of running.

Alexander Fillman

Oh Obi this was really one of the best workout 🏋🏽‍♀️ I’ve ever had so that’s it😜👍🙏👌I felt wonderful after this so this is all about for me!!! Thanks 🙏

george drakonakis

These workout are turning me into a beast!

Mohamed Sako

One of the toughest Workouts for me!!!! 😜

Basti

Damn Obi, that was deceptively tough! Was gasping for air on the 9th 400m run

Sulak

Pierre

Joan Pauline

ERESH

Josh

Workout is crazy and I feel great, I still had to improvise and do the 400 running separate, this workout was done at home

Christian

Orlando

So tired 😂😂 
Last 400 meters ( walking) 
Running mmmmmm naaaa

DERIC

Loic

Kasceim Graham

Warmup
- Walk outs x 3
- Banded pull aparts x 10
- Gorilla squats x 10
- Lying banded leg raises x 10 e.leg
- Reverse lunges x 12
- Air squats x 20

Main Workout (3 rounds For Time)
- 400m Run
- DB/KB Thrusters x 15
- 400m Run
- Double DB/KB snatches x 12
- 400m Run
- DB push ups x 15
- 400m Run
- DB/KB Goblet squat x 12
(Recommended weights, M: 2 x 22kg | W: 10kg)

- 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

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

Banded pull aparts

- 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

-Lay on your back with your hands on the ground at your sides for stability 
-Raise your legs off the ground until they are straight up
-Lower them back towards the ground stopping just short of them resting 
-Repeat

Lying leg raises

-Stand with your feet close
-Step back into a reverse lunge 
-Stand back up to the starting position
-Repeat

* Work both sides

Bodyweight reverse lunges

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

Warm up

-Run at a good pace for you 
-Increase speed and intensity as you progress

Running

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

- Begin with DB in each hand
- Start with DB between both legs and snatch directly overhead

DB (double) snatches

- Start in a push up position with both hands on DB
- Bend elbows to lower body down until chest touches the floor
- Straighten elbows to press body back up, keeping a neutral spine during the whole move

DB push ups

- 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

Main workout

W2/D3

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

W1/D2

Levon Lanius

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

Lloyd Banks

W1/D5 Chipper workout

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.

W2/D3

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