Name: Playbook - Obi Vincent - W3/D6 Time trial
Uploaded: 2024-01-10T15:10:40.989Z
Duration: 45 min
Description: W3/D6 Time trial

Ozzy King 👑

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

Charity Magwaza

Basti

Man bro always impressed by your workouts.

Steve

*Choose 1 of the options below;
Option 1 - 3 x 500m Row (60% effort) 
Main workout: 2k rowing time trial

Option 2 - 2 x 400m light jog 
Main workout: 5k running time trial

Option 3: 5min light cycle (50% effort) 
Main Workout: 10min max cal assault bike

You can do 2 out of 3 BUT make sure you have at-least 30mins rest between exercises. You can also choose one in the AM and second in the PM

Row @60%

2k Row

Option 1

-Run at a good pace for you 
-Increase speed and intensity as you progress

Light jog

Running 5k

Option 2

Bike erg @50%

Assault bike @100%

Option 3

W3/D6 Time trial

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

Alfonso

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

Luke

W2/D6

Chris

Florian

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

W3/D4 Barbell cycling

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

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

DEAN

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/D6 Time trial

Community

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