Name: Playbook - Obi Vincent - W3/D17 Conditioning
Uploaded: 2023-10-09T12:35:39.081Z
Duration: 60 min
Description: W3/D17 Conditioning

Vicky

Jose

This conditioning session was tough but absolutely loved it

Thagana

Sean

Crazy Conditioning .
While I was doing it my mind kept saying Why ? .
I pushed through 
The answer is Why not !
Done .. 
That's why

DEAN

Amanda

Jamie

Holli

App is glitching and won’t stop this workout >.< keep having to press complete over and over

Adam

Dominick

Frank

Kwabena

Austin

haamid

Conditioning is getting easier. Great workout

Chad Menz

Awesome, barely breathing, but proud that I finished it

Ivan

Charity Magwaza

Rene Gonzalez

Jess

That’s actually my first time finishing conditioning workout 🥵🥵🥵🥵 feeling proud!!

Razan

Fatdog118

Very little experience in some of the exercises, but it very fun. Maybe I should lower the weight, but Obi gassed me to much. Can’t quit😍

SkinnyBones

These conditioning sessions kill me off 🥵

Niāmh

Anthony

Good sweat and lung burn in the sun! Had to adjust it slightly to suit my garden gym kit...

Part A: 
Deadlift @ 100kg,
Box Jump Overs.

Part B:
Barbell C+J @ 50kg,
Burpees.

Part C:
Db Snatch @ 22.5kg,
TTB.

Yuck!

Chris

Mathieu

Reginald White

Steven

Mattias

Ellen

That was so lit! Ain’t nobody working as hard as us

Nick

Brooks Peterson

Basti

Loved it. ESP the 2 types of jumps. Pushed myself to do 21-15-9 for each type

Mike

kurtis

Levon Lanius

Very challenging but I loved it,  great workout 💪

Tasha

Loïc

Zuwi

Marty B

Florian

BPM165 🥵🥵🥵 a I’ll sore from leg day # Happy Friday

Ebony

Felt like throwing up 🤪but lit  🔥🔥

Basil

Just love that game, make to feel so weak at the end 🥵🥵🥵 but I love it 💪 I’m getting better with the burpee’s

Zhaklina

Jasmine

Conditioning es lo mejor! 👊🏼👏🏻 he mejorado en mis toes to bar!

Melisa

vincent

Warm up:
- 500m row or 5 min on bike at 70% effort 
- 3 x Walkouts 
- 10 x Squat into external rotation 
- 12 x Db seated external rotations (both side)
- 12 x Lying Y raise 
- 12 x Cossack squats
- 500m row at 90% effort

-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

- 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

-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

-Lay face down on a bench with a small plate in each hand in a Y shape
- Elevate your arms lifting the plates in the Y shape as high into the air as you can 
- Lower the weights back to the ground

Lying Y raises

BODYWEIGHT COSSACK SQUAT

Rowing Erg (90% effort)

Warm up

21-15-9 of each

eg; 21 cal row x 21 burpees, 15cal row x 15 burpees , 9 row x 9 burpees

3mins rest then onto part 2

Burpees

Part 1

Weights (Men 2 x 22.5kg, Women 2 x 8-10kg)
Box (Men 24", Women 20")

3mins rest then onto part 3

- Start with DB at your shoulders, lowering your chest, with a slight bend in the knee, touch the DB to the ground
- Clean the DB up to your shoulders
- Press dumbells up overhead using your legs for power

DB clean and press

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps
- Next stand on the side of the box and lateral jump up on top of the box, lateral jump down on the opposite side and repeat

Box jump overs (2 ways)

Part 2

- 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 by hanging on the bar, kip your body until feet touch the bar

Toes to bar

Part 3 W3/D17 Conditioning

Anson

Waylon

Watch before you begin

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

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

Ryan

Laura

W2/D8  Legs (anterior)

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. 🫶🏻

W3/D17 Conditioning

Community

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