Name: Playbook - Obi Vincent - W2/D9 Push/Pull Metcon
Uploaded: 2023-10-09T12:35:39.003Z
Duration: 80 min
Description: W2/D9 Push/Pull Metcon

Mohammed

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

Josh

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

Kristine

Jose

DEAN

Didn’t do military press in test week so struggled on calculating the percentage for this specific workout

Thagana

Alexander Lindamood

Tyler

Okay day not the best not the worst .
Done

Callum

10 Min AMRAP two full rounds great finisher.

Mikey Hyatt

Paulette

Kevin

The first part has crushed my arms. Good workout but it was painfully

Stefan

Matthew

Jwshua

Was a long session but tbf I took my watch off and concentrated on each movement and got lost in it.

Adam

Samantha

Very good but Just 1 lap and a half for AMRAP ! I have to improve

Arnaud

Good pump. The Metcon wore me out due to the previous cardio session. Love how these programs will kick ya butt and humble you at the same time. On to the next

Dakota

Loved this more than test week some decent bodybuilding movements 😁

Aaron

Chad

Great workout! I’m working on my pull ups! 😅😊🥵

Joan Pauline

Mezi

Kelly Passfield

Dominick

Kami

Frank

It was amazing! My upper body strength (mainly arms 💪🏾) is where I struggle with the most but today’s workout really hit the spot! Thank you, Obi! 😅💪🏾🏋🏾‍♂️🔥

Maurice Cooper

Pontus

Eimantas

Kwabena

I have a question, when it says 10-10-10 superset biceps with shoulder press 12-8-6, do I have to do 10 biceps after 12 shoulder press that's 1 set or do I have to do the whole thing sets then take a break? Sorry for the errors, I am French Canadian.

Daniel

Anson

Somewhere to record weights and times please! Other than that, I really enjoy the tempo reps, such a deep burn.

Chris

Completed day 2 
Done 
Cheers 
Pushed it to max

Ryan Kenyon

Nice workout Obi! Juist what i meedeed!💪🏿

Gregory

Warm up :
- 10 x Band pull apart
- 10 x Standing Y raises
- 10 x Banded front raises
- 10 Plank toe touches
- 10 x Db external rotations
- 12 x Scap pull-ups
- 10 x Hand release push-ups

Main workout 
Pull ups 
Deficit Push ups 

Military Press
Hammer Curls 

Incline Chest Press
Bent Over rows 

Cable Flys
Cable Cross Overs 

Metcon:
Row 
Down ups 
Row 
Thrusters

*Reps, Tempo and sets given when you start the workout.

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

Banded pull aparts

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-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

-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

-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

Scap pullups

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

Warm up

- 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 (2sec Tempo)

- Start in a push up position with hands elevated on plates
- Lower chest to the ground as far as you can go
- Straighten elbows to press back to starting

Deficit push ups (3sec Tempo)

Superset

-- 1st set with 2 sec. tempo
-- 2nd set at 65% of 1rm with 1 sec. tempo
-- 3rd set at 75% of 1rm  with 1 sec. tempo 

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Hold the dumbbells with your palms facing each other 
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl (3sec Tempo)

-- 1st set x 2 sec. tempo
-- 2nd set x 3 sec. tempo
-- 3rd set x 3 sec. tempo

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

Incline dumbbell chest press

(last set drop set 10 x 8 )

- Start with back flat and DB in one arm 
- Bend elbow to Pull DB up so that your tricep ends parallel to your back

DB single arm rows (2sec Tempo)

--1st, 2nd set x 2 sec. tempo 
-- 3rd set  x 4 sec. tempo

- Begin with chest open and arms back
- Bring arms together in front of your chest

Cable chest flys

--1st, 2nd set x 2 sec. tempo
-- 3rd set drop set (10 x 10) 4 sec. tempo. 

- Grab a high pull cable in each hand crossed over in front of you
- Lock your elbows in position 
- Extend your arms activating your triceps

Cable triceps cross overs

-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

-Get down to the ground and get back up
-Like a burpee without the jump at the end

Down ups

-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 (Men 2 x 22.5kg, Women 2 x 8-10 kg)

AMRAP

W2/D9 Push/Pull Metcon

Waylon

Watch before you begin

Rene Gonzalez

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

Vicky

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

Turon Martin Johnson

Hyram

W1/D3 Test week 1

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

Corbin

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

Fortune

Ryan

W2/D8  Legs (anterior)

W2/D10 Conditioning

Lower back was smoked from the hip thrusts

W2/D12 Legs (posterior)

Sean

W2/D13 Push/Pull/Core

W3/D15 Legs (anterior)

W3/D16 Push/Pull & Metcon

This conditioning session was tough but absolutely loved it

W3/D17 Conditioning

Milan

W3/D19 Legs (posterior)

Alfonso

W3/D20 Push/Pull/Core

Audrey Anne

W4/D22 Full body & conditioning

W4/D23 Conditioning

W4/D24 Full body & Conditioning

Great workout. Just a few notes was not readable!

W4/D26 Full body & conditioning

Nice break from the metcons and still a great core workout

Eric

Great workout, learned lots of new efficient exercises

Remy

W4/ D27 Functional training

W5/D29  Full body & conditioning

W5/D30 Conditioning

Great day to end my weekday workouts… TIME FOR THE WEEKEND. IT DONT STOP‼️‼️‼️‼️

W5/D31 Full body & Conditioning

How are you doing 20kcal row in 1 min nuts !

Danny Taylor

Them leg extensions made that EMOM hectic. 🤬 man oh man got a lot to work on. Great pump though

W5/D33 Full body & conditioning

Good workout. Added a bit more just to test my technique

W5/ D34 Functional training

I’ve love all crossliftr programmes and been on them for 5yrs if not more. However crossliftr 5 on the app doesn’t feel well programmed as crossliftr 1-4 pdf version. It also feels much shorter and rushed

Furthermore so many errors on the platform / app regarding  reps, rest, timing etc.

Would love to see it improved. 

But still much love to Obi and his thinking on fitness. It’s changed my life and brought back joy in the gym

Great Session.   I must add, your app is incredible, the amount of different types of workouts etc, is priceless.   I’m learning so much from it too.

Edward Douglas

W6/D36 Legs

Changed up Metcon, since my legs are killing me from yesterdays. 

Assault Bike, 3miles in 8mins.
Still heavy push, but could not grasp doing burpee pull-ups

Pushed u til I could no more 
Onto pull .
Thanks obi

W6/D37 Push & Metcon

4 sets of 200M to end . I haven’t ran in years , it was tuf

W6/D38 Pull & Metcon

W6/D40 Legs

Great one. Was sweating all over the place

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

Charity Magwaza

W7/D45 Test week 2

Tremendous exercise, really tested myself, I have noticed the growth by adding 15kg extra on each exercise, keep it up Obi, you're crushing our bodies but for a good reason

10kg increase on bench, 30kg increase on Anderson’s and 10kg increase in push press.. in 6 weeks of training 🤯 I’m happy with that 🤩

James

W7/D46 Test week 2

W7/D48 Test week 2

Harry Hanlon

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W2/D9 Push/Pull Metcon

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