Name: Playbook - Obi Vincent - W3/D4 BARBELL CYCLING
Uploaded: 2024-01-10T15:10:41.026Z
Duration: 50 min
Description: W3/D4 BARBELL CYCLING

21mib e3mom hard
Completed 5 rounds in 10mins

Ruby

Great week finisher 
Dau of rest well deserved 
OBI GET BETTER 
MY FRIEND
CHEERS

DEAN

Herman

Irmak

Dominick

King

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

Great I appreciate all the hard work you put I to you videos ..
Away we go 8 weeks transformation

Stephen

Sione

Introduction

Clif Moffitt 

3 sets done. First session back after no HIIT in 3 yrs

Jasmine

W1/D1 AMRAP

W1/D2 CUPLETS

Neil Reeves

W1/D3 E5MOM

Not as bad as I thought it would be. No weight on bar

Ryan

W1/D4 DEATH BY EMOM

15mins wasn't too uncomfortable I would do 200 single skips next time and change weight to 8kg

Kinda was easy, obi your turning me into a savage

W1/D5 CHIPPER

Ozzy King 👑

Ashton

W1/D6 MAXED OUT

5min squat 30sec X 4 was all I could manage

Awesome. Never thought I was able to hold a squat for 5 minutes. 😅🏋🏾‍♂️

Maurice Cooper

W1/D7 REST/MOBILITY

Rhys

Wow .. crazy burn and on fire .
Again another Body  inferno. 
Cheers

Jose Soares

W2/D1 BARBELL COMPLEX

Rynard

W2/D2 METCONS

😮‍💨 will have to finished the round another day. I’m gassed

Gerrit

W2/D3 SPRINTERVALS

W2/D4 BODYWEIGHT CONDITIONING + CORE

Sean

4x500m row
Couldn't do 8!
1:56:4 average
30s/m

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

W2/D7 REST/MOBILITY

Mezi

W3/D1 EMOM

W3/D2 CHIPPER

1.58.3 average row
19.53 time
19cal bike
0.59 km

Alfonso

W3/D3 AEROBIC WORK

W3/D5 BROKEN "DT" EMOM

W3/D6 PICK ONE - TIME TRIAL

W3/D7 REST/MOBILITY

W4/D1 AEROBIC MONO WORK

W4/D2 DB COMPLEX

Serena

W4/D3 METCONS

oh wow. looks harder than it is. 😵‍💫

W4/D4 CHIPPER

W4/D5 AMRAP LADDER + CORE

W4/D6 METCON & TABATA

W4/D7 REST DAY

Chuck Roseman

W5/D1 BARBELL COMPLEX

wow. a blast from the past workouts. great core

W5/D2 BODYWEIGHT CONDITIONING + CORE

No way I can do 3 sets of these! 
1 set run
1 set row

W5/D3 SPRINTERVALS

Justin

W5/D4 METCONS

W5/D5 BODYWEIGHT CONDITIONING + CORE

W5/D6 PICK ONE - TIME TRIAL

W5/D7 REST/MOBILITY

W6/D1 AMRAP

Went up in weight from last time. Yay. Cold out!

Whaat! I did it! Jump rope in the rain was an interesting touch. Powerful!

W6/D2 METCONS

W6/D3 E5MOM

Mohammad Idris

This one is hard.. Probably hardest through the whole program 😅

W3/D4 BARBELL CYCLING

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