Name: Playbook - Obi Vincent - W4/D1 AEROBIC MONO WORK
Uploaded: 2024-01-10T15:10:41.048Z
Duration: 60 min
Description: W4/D1 AEROBIC MONO WORK

Jasmine

Ruby

Warm Up:
- Walkouts 
- Gorilla Squat
- Cossack Squats
- Squat + External Rotations
- High Knees

Workout 1:
1. Sprints

REST 10 minutes

Workout 2:
2. Bike Erg

Workout 3:
3. Burpees

- Walkouts x3
- Gorilla Squat x10
- Cossack Squats x12 each side
- Squat + External Rotations x10 each side
- High Knees x12 each side

- 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)

- Hold the position at the bottom of the squat 
- Rotate your body extending your arm above you 
- Repeat on the opposite side

Squat + External Rotations

- Staying in a stationary position run in place with high knees for time or reps

High Knees (ea)

Warm Up

Workout 1 Warm Up

8 x 100m Sprints @100% (2min Rest)

REST 10 minutes before beginning Part 2

Workout 1

Workout 2 Warm Up

8 x 500m Bike Sprints (2min Rest)

Substitute with a spin bike if needed

Workout 2

Workout 3

W4/D1 AEROBIC MONO WORK

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

DEAN

Stephen

Sione

Introduction

Clif Moffitt 

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

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

Herman

Gerrit

W2/D3 SPRINTERVALS

Dominick

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

King

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

21mib e3mom hard
Completed 5 rounds in 10mins

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

W3/D4 BARBELL CYCLING

W3/D5 BROKEN "DT" EMOM

W3/D6 PICK ONE - TIME TRIAL

W3/D7 REST/MOBILITY

Irmak

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 😅

W4/D1 AEROBIC MONO WORK

Community

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