Name: Playbook - Obi Vincent - W3/D4 BARBELL CYCLING
Uploaded: 2023-03-13T19:53:57.539Z
Duration: 50 min
Description: W3/D4 BARBELL CYCLING

Warm Up:
- Walkouts
- Gorilla Squats 
- Cossack Squats
- Air Squats
- Row or Assault Bike Intervals
- BB Only Power Cleans & Press

E3MOM:
A. Power Clean
B. Front Squat
C. Push Press
D. FF Burpees Over Bar

REST 5-10 minutes

10min AMRAP:
A. DB Devil Press
B. Butterfly Sit Ups
C. Double Unders or Single Unders

- Walkouts x3
- Gorilla Squats x10
- Cossack Squats x12 each side
- Air Squats x20
- Row or Assault Bike Intervals 5x 20sec WORK/10sec REST
- BB Only Clean & Press x12

- 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

- 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

Bodyweight Cossack Squats (ea)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air Squats

5 x 20sec WORK/10sec REST

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

Row or Assault Bike Intervals

BB Only Clean and Press

Warm Up

Every 3 minutes complete all movements A-D: (5 rounds)

A. Power Clean x8
B. Front Squat x6
C. Push Press x5
D. FF Burpees Over Bar x4

(M:60kg/W:30kg)
(RX+ M:75kg/W:35-40kg) Add 1-2 reps on each exercise each round

The remainder of time is your rest, until the top of the next 3 minutes.

REST 5-10 minutes before beginning the AMRAP

Barbell Power Cleans

(M:60kg/W:30kg)
(RX+ M:75kg/W:35-40kg)

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell Front Squats

(M:60kg/W:30kg)
(RX+ M:75kg/W:35-40kg)

- Dip at the knees
- Push the bar straight up overhead keeping elbows out in front of you
- press up till full extension at the top

Barbell Push Press

- Complete a burpee facing the bar 
- Jump over the bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement
- Repeating back and forth for time or reps

Burpees Over Bar (Forward Facing)

E3MOM

Complete as many rounds as possible in 10 minutes:

A. DB Devil Press x5
B. Butterfly Sit Ups x 15
C. 50 Double Unders or 80 Single Unders

(M:2x20kg/W:2x8-10kg)

(M:2x20kg/W:2x8-10kg)

- Place the dumbbells on the ground in front of with a neutral grip
- Kick your legs back, lower your chest to the ground between the dumbbells
- Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head
- Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended

DB Devil Press

- Lay on the ground with bent legs and the soles of your feet together
- Perform sit ups
- Repeat for desired reps

Butterfly Sit Ups

Double Unders: (50 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (80 reps) 
- Jump rope with the rope passing under your feet once with each jump

Double Unders or Single Unders

10min AMRAP

W3/D4 BARBELL CYCLING

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 😅

W3/D4 BARBELL CYCLING

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