Name: Playbook - Obi Vincent - W4/D24 Full body & Conditioning
Uploaded: 2023-10-09T12:35:39.142Z
Duration: 60 min
Description: W4/D24 Full body & Conditioning

Jose

DEAN

Remy

Audrey Anne

Man this was a treat. That conditioning was on point.

Definitely a switch up from what I have done so far, I can feel muscles that haven’t been used in a while starting to wake up! Thank you, sir! 🏋🏾‍♂️💪🏾😅🙏🏾

Maurice Cooper

Kwabena

Gregory

Stephhanie

Charity Magwaza

Wayne

Woooo 5:31 with almost my max weight for the press 💪💪

Jess

I used to feel pain in my shoulder but after the warmups I had a smooth session. Tnx bro @obi

haamid

Steph

Jan Novotny

Mathieu

Carlos

Nick

Mattias

Brendan

Tasha

Basti

Jaquane Wyatt

Lisa Greg-uanseru

Jamie

Florian

I swear double unders are a killer!! 🥵🔥

Marty B

Evangelos

Joshua

Basil

Jordan King

Pause squat was on a mental level !  🦵🦵

Eshwar

Hot session 🥵🥵🥵 the end been wow

Zhaklina

Jasmine

vincent

Sherrie Gonzalez

Warm up:
- 5 Min row or bike
- 10 x Gorilla squat
- 10 x Cossack squats
- 10 x squat into external rotations
- 10 x Lying hyperextensions
- 10 x Banded front raise
- 10 x Banded rotation

Main workout:
1A: Barbell pause front squat 
1B: Db reverse lunges 


2A - Barbell push press
2B - Bent over unsupported DB row 


3A : Db ( elbows in) chest press;
3B: Db bench pull-over; 


4: Machine or weighted calf raises
 

Metcon 
Ladder workout

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

Banded Rotations (warm up)

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

Banded pull aparts

Warm up

-- 1st set at 60%  1rm (Tempo: 2 sec. down and 1 sec. pause)
-- 2nd set at 65%  1rm (Tempo: 2 sec. down and 2 sec. pause)
- - 3rd set at 67% 1rm (Tempo: 3 sec. down and 2 sec. pause) 

- Stand with a barbell in the front rack position
- Lower to the bottom of a squat and hold this position for a pause before standing back up to full extension

Pause front squat (barbell)

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

DB deficit reverse lunges (2sec Tempo)

Superset

--1st set at 50% of 1 rm with 2 sec. tempo
-- 2nd set at 65% of 1 rm with 2 sec. tempo
-- 3rd set at 75% of 1rm with 2 sec. tempo


- 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

-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 (2sec Tempo)

-- 1st set x 2 sec. tempo
--2nd set x 3 sec. tempo
-- 3rd set x 4 sec. tempo

-Lay on your back with a dumbbell in each hand_lower the dumbbells in keeping your elbows close to your sides
-Press the dumbbells back to the starting position 
-Repeat

Db elbows in chest press

-- 1st - 2nd set x  3 sec. tempo
-- 3rd set x  4 sec. tempo

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

DB bench pullover

-- 1st set x 2 sec tempo & 1 sec pause
-- 2nd - 3rd set x 3 sec. tempo & 1 sec. pause

-Get into a standing calf raise machine and adjust it to fit you
-Stand up onto your toes activating your calf muscles
-Lower slowly stretching the calf muscles 
-Repeat

Machine standing calf raise

(Men 2 x 20kg , Women 2 x 8kg)

Each round you add 2 reps to the Hang db cluster for 2-4-6-8-10 and the rope work stays the same

Example on How to perform the workout:
Round 1:  2 x Hang db cluster  & 50 Double unders or 80 singles
Round 2: 4 x Hang db cluster  & 50 Double unders or 80singles etc

-Jump rope where the rope passed under your feet twice with each jump

Double unders

- Begin with feet shoulder width apart and DB in each hand
- Lift DB to shoulders while pressing hips back and lowering down until knees are 90 degrees
- Press through your heels to stand back up while pressing DB up overhead

DB cluster

2-4-6-8-10 Ladder for time

W4/D24 Full body & Conditioning

Anson

Waylon

Watch before you begin

Rene Gonzalez

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

David

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Turon Martin Johnson

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

Corbin

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Fortune

Ryan

W2/D8  Legs (anterior)

Mohammed

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

Grace

Josh

W2/D9 Push/Pull Metcon

W2/D10 Conditioning

Lower back was smoked from the hip thrusts

W2/D12 Legs (posterior)

Sean

W2/D13 Push/Pull/Core

W3/D15 Legs (anterior)

W3/D16 Push/Pull & Metcon

This conditioning session was tough but absolutely loved it

Thagana

W3/D17 Conditioning

Milan

W3/D19 Legs (posterior)

Alfonso

Paulette

W3/D20 Push/Pull/Core

W4/D22 Full body & conditioning

W4/D23 Conditioning

Great workout. Just a few notes was not readable!

W4/D26 Full body & conditioning

Nice break from the metcons and still a great core workout

Eric

Great workout, learned lots of new efficient exercises

W4/ D27 Functional training

W5/D29  Full body & conditioning

W5/D30 Conditioning

Great day to end my weekday workouts… TIME FOR THE WEEKEND. IT DONT STOP‼️‼️‼️‼️

W5/D31 Full body & Conditioning

How are you doing 20kcal row in 1 min nuts !

Danny Taylor

Them leg extensions made that EMOM hectic. 🤬 man oh man got a lot to work on. Great pump though

W5/D33 Full body & conditioning

Kevin

Good workout. Added a bit more just to test my technique

W5/ D34 Functional training

I’ve love all crossliftr programmes and been on them for 5yrs if not more. However crossliftr 5 on the app doesn’t feel well programmed as crossliftr 1-4 pdf version. It also feels much shorter and rushed

Furthermore so many errors on the platform / app regarding  reps, rest, timing etc.

Would love to see it improved. 

But still much love to Obi and his thinking on fitness. It’s changed my life and brought back joy in the gym

Great Session.   I must add, your app is incredible, the amount of different types of workouts etc, is priceless.   I’m learning so much from it too.

Edward Douglas

W6/D36 Legs

Changed up Metcon, since my legs are killing me from yesterdays. 

Assault Bike, 3miles in 8mins.
Still heavy push, but could not grasp doing burpee pull-ups

Pushed u til I could no more 
Onto pull .
Thanks obi

W6/D37 Push & Metcon

4 sets of 200M to end . I haven’t ran in years , it was tuf

W6/D38 Pull & Metcon

W6/D40 Legs

Great one. Was sweating all over the place

W6/D41 Functional training & Core

🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾🤜🏾

Reda

W7/D44 Test week 2

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

W7/D45 Test week 2

Tremendous exercise, really tested myself, I have noticed the growth by adding 15kg extra on each exercise, keep it up Obi, you're crushing our bodies but for a good reason

10kg increase on bench, 30kg increase on Anderson’s and 10kg increase in push press.. in 6 weeks of training 🤯 I’m happy with that 🤩

James

W7/D46 Test week 2

W7/D48 Test week 2

Harry Hanlon

Beast mode 21-15-9🔥🔥🔥🔥🔥🔥

Nice workout! I have mixed workouts and running! I will find new program of Obi and go all in! 👊

W4/D24 Full body & Conditioning

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