Name: Playbook - Obi Vincent - W3/D3 AEROBIC WORK
Uploaded: 2023-03-13T19:53:57.535Z
Duration: 60 min
Description: W3/D3 AEROBIC WORK

Warm Up:
- Assault Bike

Workout Part 1:
1. Rowing Intervals

REST 5min

Workout Part 2:
2. Bike Intervals

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

Warm Up

1. Rowing Intervals 10 x 500m (90sec Rest)

REST 5min before beginning Part 2

Workout Part 1

2. Assault Bike Intervals 10 x 1min MAX distance (60sec Rest)

Substitutions:
• BikeErg
• Spin Bike

Workout Part 2

W3/D3 AEROBIC WORK

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W1/D2 CUPLETS

The burpees definitely raise the level 🔥

Adam

King

W1/D3 E5MOM

Absolute struggle, had to adjust my reps to keep up with the time 😅

W1/D4 DEATH BY EMOM

W1/D5 CHIPPER

W1/D6 MAXED OUT

W1/D7 REST/MOBILITY

W2/D1 BARBELL COMPLEX

W2/D2 METCONS

W2/D3 SPRINTERVALS

W2/D4 BODYWEIGHT CONDITIONING + CORE

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

W2/D7 REST/MOBILITY

W3/D1 EMOM

W3/D2 CHIPPER

W3/D4 BARBELL CYCLING

W3/D5 BROKEN "DT" EMOM

W3/D6 PICK ONE - TIME TRIAL

W3/D7 REST/MOBILITY

W4/D1 AEROBIC MONO WORK

W4/D2 DB COMPLEX

W4/D3 METCONS

W4/D4 CHIPPER

W4/D5 AMRAP LADDER + CORE

W4/D6 METCON & TABATA

W4/D7 REST DAY

W5/D1 BARBELL COMPLEX

W5/D2 BODYWEIGHT CONDITIONING + CORE

W5/D3 SPRINTERVALS

W5/D4 METCONS

W5/D5 BODYWEIGHT CONDITIONING + CORE

W5/D6 PICK ONE - TIME TRIAL

W5/D7 REST/MOBILITY

W6/D1 AMRAP

W6/D2 METCONS

W6/D3 E5MOM

W6/D4 DEATH BY EMOM

W6/D5 CHIPPER

W6/D6 MAXED OUT

W6/D7 REST/MOBILITY

W3/D3 AEROBIC WORK

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