Name: Playbook - Obi Vincent - W4/D1 AEROBIC MONO WORK
Uploaded: 2023-03-13T19:53:57.568Z
Duration: 60 min
Description: W4/D1 AEROBIC MONO WORK

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

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 😅

W1/D4 DEATH BY EMOM

W1/D5 CHIPPER

W1/D6 MAXED OUT

W1/D7 REST/MOBILITY

W2/D1 BARBELL COMPLEX

W2/D2 METCONS

W2/D3 SPRINTERVALS

W2/D4 BODYWEIGHT CONDITIONING + CORE

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

W2/D7 REST/MOBILITY

W3/D1 EMOM

W3/D2 CHIPPER

W3/D3 AEROBIC WORK

W3/D4 BARBELL CYCLING

W3/D5 BROKEN "DT" EMOM

W3/D6 PICK ONE - TIME TRIAL

W3/D7 REST/MOBILITY

W4/D2 DB COMPLEX

W4/D3 METCONS

W4/D4 CHIPPER

W4/D5 AMRAP LADDER + CORE

W4/D6 METCON & TABATA

W4/D7 REST DAY

W5/D1 BARBELL COMPLEX

W5/D2 BODYWEIGHT CONDITIONING + CORE

W5/D3 SPRINTERVALS

W5/D4 METCONS

W5/D5 BODYWEIGHT CONDITIONING + CORE

W5/D6 PICK ONE - TIME TRIAL

W5/D7 REST/MOBILITY

W6/D1 AMRAP

W6/D2 METCONS

W6/D3 E5MOM

W6/D4 DEATH BY EMOM

W6/D5 CHIPPER

W6/D6 MAXED OUT

W6/D7 REST/MOBILITY

W4/D1 AEROBIC MONO WORK

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