Name: Playbook - Obi Vincent - W3/D3 Conditioning
Uploaded: 2024-01-10T15:10:40.954Z
Duration: 60 min
Description: W3/D3 Conditioning

Ammar

Clif Moffitt 

I'm walking and shaking, Obie and shaking and walking.

Luaba

This was horrendous!🥵, also jumping over the bar was fun💪🏾🤸🏾‍♀️Happy hump day

Charity Magwaza

Alasdair

Sean

Corbin

James

Damn good way to end Friday woop woop! Shout out to everyone sticking with the program and kicking ass Thank you Obi!

Sergey

Tim Vazquez

Jose

That's a killer session you gotta love the program.

Sydney

Jack Ragsdill

Peter

Nick

I appreciate the attention to detail. Even in a short 6 weeks my functional strength has improved tremendously.

Jonathan

Atilla

DEAN

Matt

This one went great. It went better than I thought it would

Julian

Dominick

I died 3 times🤬🔥🔥🔥🔥 hot damn

Have been out of “real” training for a while . I have a long journey ahead to get back to where I was.
Thank you for the workout !

Kelly Passfield

Kalyan Vaddimukkala

I think there is smoke 
My body is an inferno 
Burn fat Burn

Kwabena

Edgar

Dumbbell front squats and front squats in general I'm just unable to do. I don't have the wrist flexibility for barbell front squats and I don't have the balance for the dumbbell version. The dumbbells slide off my shoulders but I can just put a shirt on on to fix that. Other than that the workout was great!

Steven

kurtis

A little complicated but got most of it done 💪

Jack

Roy Orlando

Sione

Erving

Brittney

Eduardo

Tommy

Bruce

Shane

Loved the lightweight, fast movement and not long in length conditioning metcons. Good stuff my guy

Ryan

Carl

Seth

Eduard

Florian

*Warmup
- 500m Row Or 5mins Bike @80% Effort
- 12 x Banded or empty barbell Good Mornings 
- 12 x Cossack Squats 
- 12 x KB/DB Banded Goblet squat 
- 12 x DB Seated External Rotations (both sides)
- 12 x Lying  or Standing Y Raises 



*Main workout 21-15-9
- Deadlift
- Burpees over the bar

Rest 5 min

*Workout 2
- Barbell hang power cleans
- Pushups

Rest 3 minutes

Workout 3

- Start with the barbell across the upper back
- Keeping a slight bend in the knee press your hips back and lower your chest towards the ground
- Bring your chest back up and press your hips forward to complete the move

Barbell good morning (with empty barbell)

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- Start with the band under your feet and over the DB in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

DB banded goblet squat

-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

-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

Pre workout prep

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift Men: 50kg | Women 25kg

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

Down ups

Conventional deadlift at Men: 70kg | Women 30kg

PREP WORK

Men: 100kg | Women 45kg

NOTE: start with 21 reps of Deads and Burpees over bar, 15 reps of each and 9 

Rest 5mins then move onto workout 2

Conventional deadlift

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

Main workout

this is the prep work before the main workout 
rest 2 mins after and start the main workout

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean (Men: 35kg | Women 25kg)

- 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

Workout 2: Prep work

Complete for time 
Rest 5 mins then onto workout 3

Hang power clean (Men: 50kg | Women 30kg)

- 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

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press

Workout 3

W3/D3 Conditioning

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

How to complete your test week

Just starting the program will let you know

Frank

How to improve your pull ups

Good workout to start program.  Tough but doable.

Chad

I was so intimidated by it, I persisted and finished it. I modified the exercises and weight to adjust to my level. AWESOME!

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

W1/D1 Test week

Did it without time cap. However does a 10 min time cap works with 3 rounds ? Bigger failure that you can’t log times. Description could be more precise

Christian

I’ll be proud if I see these 4 weeks through… hardest and most rewarding workouts I’ve done

Germain

W1/D2 Test week

Aaron

W1/D3 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

Scott

First week post injury rehab. Still good!

W2/D1 Upper body conditioning

Danni

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

W2/D4 Active recovery

Edward Douglas

W2/D5 Upper & conditioning

Took me a little over 2 hours to finish this. Tough one!

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

This pump was real💪🏾💪🏾, best core work 🔥

W3/D2 Push/pull & core work

Salute to the rower😅💪🏾my butt went sour 😅

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

W3/D6 Push/pull

W4/D1 Upper

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W3/D3 Conditioning

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