Name: Playbook - Obi Vincent - W4/D1 Upper
Uploaded: 2024-01-10T15:10:41.001Z
Duration: 60 min
Description: W4/D1 Upper

Clif Moffitt 

Charity Magwaza

Matt

Atilla

Had to pass on the running due to bad ankle

Sean

After 4 sets of the 400 m sprint I was KO. Next time I will pass the 4 sets

Julian

DEAN

Good pump‼️‼️‼️ had to do row for 400 meters because my legs are toasted. I feel stronger and cardio is getting better

Kristine

Kalyan Vaddimukkala

Michelle Lawrence

vincent

Jack

Like like like!!!
4th week of training, but feels like I’ve been training for whole my life!) feeling myself way better than 3 weeks ago!)
Gracias, coach!💪🏻 
Can’t wait to come in the gym tomorrow!)

Ilya

Alfonso

Mathieu

Erving

Ryan

Seth

Great session 🤘🏻sprint intervalls killed me🥵

Saskia

Edgar

Gregory

Zach Landing

Roy Orlando

Had to row because of my knee. Ruined now

Chris

Piotr

Tough tough! Did a very scaled version of the MetCon, zero energy…

STEPHEN CLARK

Jaquane Wyatt

Good workout. Wish I could have finished with the sprints but I was not able.

Jordan King

I love the mix of exercises and movements. I have a stronger and more mobile body.

Alejandro

Took me longer than proposed time but great workout. Fun conditioning

Jake

Janco

You want me to run .25 miles in less than 60 seconds? 8 times w/o rest?? Naw dude. I feel like I’m pretty damn fit but it takes me over 2 min to run .25 miles at 10.0 mph

Brandon

Joan Pauline

Wooooo! Now that was a finisher! Wowzers! 🥵

Kelsey

Yusuf

Alessandro

Alex

Arron

Esteban Gonzalez

Kolanje

*Warm up
- Rowing tabata (20s work, 10s rest x 8)
- 12 Standing Y raises
- 12 DB external rotations
- 12 Banded pull aparts
- 12 Scap pull ups

*Workout

- Barbell Push Press
- DB zottman curls 
- Incline barbell bench 
- Bent over unsupported  rows 
- SN Grip deadlift 
- Weighted underhand grip pull ups 
- Weighted push ups


*Metcon sprint intervals

Row (20s work, 10 sec rest x 8)

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- Place your hands slightly wider than shoulder width apart 
- Keeping your arms straight hang, pull your shoulder blades down toward your back pocket

Scap pullups

Warmup

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

Barbell push press (1s tempo)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB zottman curl (4s tempo)

Superset

Keep your elbows in 
Brace your core and keep shoulders back and down
Drive your feet down to the floor before pressing up 
The bar does NOT have to hit your chest

INCLINE BENCH PRESS (2sec Tempo)

-Stand holding a dumbbell in each hand
-With slightly bent legs hinge forward at the waist until your upper body is at roughly 45 degrees
-Row the dumbbells to your sides
-Lower carefully 
-Repeat

Unsupported DB row (3s tempo)

- Keeping the back flat with the head facing forward
- Drive through the heels and drive the hips forward while pulling the weight up
- Slowly lower back down keeping the back flat
- Keep the bar close to your body during the entire move

Snatch grip deadlift (3s tempo)

- Scale to just BW chins if you can't perform with weights
- Hanging from the bar with hands reverse grip lift body up until your chin reaches over the bar
- Slowly lower back down to starting

(Weighted) Underhand grip pull ups

- Scaled: Banded Push ups 
- Start with a weighted plate on your back
- In a push up position bend your elbows to lower down until your chest touches the floor
- Straighten arms to return to the starting position

Weighted push ups (2s Tempo)

400M treadmill 2% incline or manual treadmill sprint intervals

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

Running

Metcon: sprint intervals

W4/D1 Upper

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

How to complete your test week

Just starting the program will let you know

Frank

How to improve your pull ups

Good workout to start program.  Tough but doable.

Chad

I was so intimidated by it, I persisted and finished it. I modified the exercises and weight to adjust to my level. AWESOME!

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

W1/D1 Test week

Did it without time cap. However does a 10 min time cap works with 3 rounds ? Bigger failure that you can’t log times. Description could be more precise

Christian

I’ll be proud if I see these 4 weeks through… hardest and most rewarding workouts I’ve done

Germain

W1/D2 Test week

Aaron

W1/D3 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

Scott

First week post injury rehab. Still good!

Alasdair

W2/D1 Upper body conditioning

Danni

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

Corbin

W2/D4 Active recovery

Edward Douglas

W2/D5 Upper & conditioning

Took me a little over 2 hours to finish this. Tough one!

Luaba

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

This pump was real💪🏾💪🏾, best core work 🔥

W3/D2 Push/pull & core work

I'm walking and shaking, Obie and shaking and walking.

W3/D3 Conditioning

Salute to the rower😅💪🏾my butt went sour 😅

Jose

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

W3/D6 Push/pull

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

Peter

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W4/D1 Upper

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