Name: Playbook - Obi Vincent - W3/D1
Uploaded: 2024-01-10T15:10:40.941Z
Duration: 45 min
Description: W3/D1

Maxwell

Luke

Clif Moffitt 

Charles

Daniel

This was spicy 🌶🌶💪🏾🔥💦, last 2 rounds ended with down ups😅

Charity Magwaza

Ended up on the floor. Had to scale a few but I love the challenge!

Zach

Luv it. Have to substitute the last exercise with rear delta due to shoulder injury. Still left me dripping. 👍

Alfonso

Elodie Achendracher

I swear everytime i say it dont look that bad im floored. Lol. Nice sweaty 40 min.

Sione

🇫🇷🇫🇷🤢🤢🥵🥵🔥🔥🤮🤮

Florian

Alexander Fillman

🌶🌶🌶🌶🦾🦾🦾🦾😍😇😍😇👍🏻👍🏻

george drakonakis

On a slight time crunch. Had to fit in strength training plus this metcon. Did 30 minutes instead of 40. Killed me but felt good throughout. Lungs are catching up. 🔥🔥

Mike Garcia

Mathieu

Adrian

Josh

Didn’t think I was gonna finish that one

Chris

Lloyd Banks

My last set was 10 cal, body weight squats, 4 burpes, 0 cleans

Orlando

Loic

Mohammad Idris

Cole

Robert

Only managed 30 mins…. absolutely brutal

Adam

Warmup
-Banded pull aparts x 10
-Walkouts x 5
-Gorilla squats x 10
-Squat + external rotations x 10
-DB Goblet cossack squats x 12
-500m Assault bike or Row (80%)

Workout - 40min EMOM (8 rounds)
1st min: Assault bike Or Rower (M:15cal | W: 12cal) 
2nd min: DB Front squats x 10-12
3rd min: Burpees over DB (Front Facing) x 10-12
4th min: DB Power cleans x 10-12
5th min: Rest

(Recommended Weights, M: 2 x 22kg | W: 2 x 10kg)

NOTE: you can sub the 1st min for 200m Run

-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 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

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + external rotations

- 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

Assault bike @ 80%

Warmup

Assault bike

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

-Perform a burpee over a dumbbell facing the dumbbell with each rep

Burpee over Db (forward facing)

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB power cleans

Main workout: EMOM (8 rounds)

W3/D1

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

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.

Ruvarashe

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

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

W2/D2

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

W3/D1

Community

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