Name: Playbook - Obi Vincent - W3/D4 Barbell cycling
Uploaded: 2024-01-10T15:10:40.954Z
Duration: 45 min
Description: W3/D4 Barbell cycling

Alfonso

Luke

William

Lena

Daniel

Charity Magwaza

DEAN

Kurt

After a >10k morning mt run🏔m still good to go,u know feelin blessed 😇 #weallare#saturdayroutine🐛🦋

yangBAE

David Nucifora

george drakonakis

vincent

Mathieu

Alex

Florian

Warmup
-Walkouts x 3
-Gorilla squats x 10
-Cossack squats x 12
-Air squats x 20
-Row or assault bike (20s work 10s rest) x 5
-Barbell only power clean and press x 12

Part 1 - every 2 min x 5 
-Power cleans x 8
-Front squats x 6
-Push press x 5
-Burpees over bar x 4
(Recommended weights, M: 50kg | W: 30kg)

NOTES: Perform all 4 exercises within 3mins, ideally you should complete within 2mins and rest for the remainder min, you can also shorten the time if 3mins is too long for you.

Rest 5-10mins					

Part 2 - 10 AMRAP
A: Sumo high pulls x 8
B: Push ups x 12
C: Hang power cleans x 8 
D: 12 Pistol squats or 20 air squats
A,B,C,D = 1 ROUND
(Recommended weights, M: 42.5kg | W: 25-30kg)

- 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

BODYWEIGHT COSSACK SQUAT

-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

Row (20s on:10s off x 5)

Barbell clean and press

Warm up

- Pull the bar straight up 
- Catch on the front of your shoulder
- Keep a neutral spine

Power cleans

- 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

-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

- 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

Part 1: Every 3 minutes x 5 rounds

-With a wide toed out stance and a kettlebell between your feet 
-Pick up the kettlebell and perform a high pull
-Repeat

Kettlebell sumo high pull

Push Ups

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

Hang power clean

Part 2: 10 min AMRAP

W3/D4 Barbell cycling

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

Clif Moffitt 

W1/D1 Benchmark WOD

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Lloyd Banks

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

Maxwell

W2/D3

I really enjoyed this. It looked easy, yet it was the opposite. Great way to start the Friday morning.

Neil Reeves

Charles

W2/D4 Bodyweight conditioning

Hard, I couldn't do the full cardio section

W2/D5

Ozzy King 👑

W2/D6

Chris

W2/D7 Rest/mobility day

W3/D1

Irmak

W3/D2

I managed, my heart was pumping so fast at some point 💦💦💪🏾it was a good one

Sione

W3/D3 Aerobic capacity work

Sooo I have completed the whole metcon2 and crosslift 5 and through them 2 programs this one is the first one I couldnt complete on recomended weights.. Fuck me obi this one was hard! Had to go down to 60kg on the bar to be able to finish it 🤠 thanks for making me stronger

Herman

W3/D5 Broken "DT" EMOM

I chose 2 options,  I feel great💪🏾💦💦 Happy Friday, (June16) Happy youth day🇿🇦💪🏾

Basti

W3/D6 Time trial

Mohammad Idris

W3/D7 Rest/mobility day

This was tough,  but felt awesome💦💦💪🏾

This was much harder then I expected! Thanks for the good workout 
-Dori

W4/D1 Aerobic mono work

W4/D2

W4/D3

3:06 for first 1000m, then 3:17 for last one 💪

W4/D4

daaayaaaaamnnnnn, that was delicious 🥴

Zanelle

W4/D5

W4/D6

W5/D1 Benchmark WOD

Killer
13/14 in 2nd round. I lost count 🥵

Harry Hanlon

W5/D2

Fuck! That killed me 
I really struggled. However, I feel amazing that I got it done

W5/D3 Death by EMOM

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

W5/D4

W5/D5

W5/D6

W5/D7 Rest/mobility day

Kimmy

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

W6/D2 - Barbell complex

1st workout : 6 sets, 2nd: 4.5 and 3rd 10
I feel pretty good about this 😤

Mistakenly left the DB alternating front rack lunges 🤦🏾‍♀️. It was an awesome session over all💪🏾🔥

W6/D3

Ashton

W6/D4 Chipper workout (re do)

Great session, I did decline DB push ups instead💪🏾🔥💦🏋🏿‍♂️

W3/D4 Barbell cycling

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