Name: Playbook - Obi Vincent - W4/D3 Functional training
Uploaded: 2024-01-10T15:10:41.015Z
Duration: 60 min
Description: W4/D3 Functional training

Bright

Ammar

Clif Moffitt 

This was so much fun, I was on the gear level 3😅😅💪🏾💪🏾

Charity Magwaza

Friday the 13th killer workout!!!! God damnations!!

Tim Vazquez

Last workout was done in 19 min and 30 sec. Just felt like timing myself

Julian

Fantastic exercise, the conditioning set was the finisher, you have to be really motivated to finish it out

Remy

Everything was good until that Metcon came. Oh my damn 🔥🔥🔥 there’s letting up the quads and glutes in this program. Active Recovery on the horizon 🙌🏾

Kristine

Done and dusted, awesome session 💪🏾🔥

Kalyan Vaddimukkala

Jan Novotny

Erving

Seth

Justin

This is by far the hardest day I've done. I have to just sit before I walk to my car.

Nicolaus

george drakonakis

STEPHEN CLARK

Martin

Elis

Piotr

Great workout! Only manage 4 round. 13.5min of MerCon

Edgar

Florian

Jaquane Wyatt

A little more bodybuilding focus in this one needed. I know it’s functional but still

Jonah

That conditioning was tough! Thanks for you work. Love everything: fitness and vlogs. Keep everything up!

Jordan King

Chad Menz

Need double under progressions. And muscle endurance programs.

Kyle

Paiten

Love this sessions, exercises I wouldn’t normally do. Gives a good ab pump too 🤣

Richard

Gerardo

Great workout! Still working on my pull ups! 💪🏼🥵

Joan Pauline

Rechyno Rechi

That was my first time with this kind of functional training and it was great. One thing which was tough for me is the fact that films were very short and new movements for me was little bit complicated, I think that if that will be change you’re app will be the best!!! Thank you!!!

Ignacy

Gabriel

Alessandro

Kevin M

*Warm up
-500m Row or devil bike as quick as you can
- 10 Cossack squats
- 3 Walkouts
- 10 Gorilla squats
- 10 Banded front raises
- 10 Banded pull aparts

*Main workout
- Negative pull ups
- Half kneeling Press 
- KB/DB Get ups 
- Half kneeling DB/KB windmills 
-Overhead squats
- Cable or banded wood chops 
- Advance plank 

*Conditioning - For time

NOTE: If its not possible to skip then use a rower or Devil Bike (ONLY if skipping isn't possible)

- 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

Cossack ( 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

-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

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

Squat into 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

Warmup

- Starting with one knee bent to 90 degrees and DB on the opposite side
- Lower DB down until weight is at your shoulder
- Straighten elbow to press weight straight overhead

Half kneel DB shoulder press (2s tempo)

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Negative Pull ups (10s tempo)

Superset

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

DB turkish get up (Each side)

- Starting with one knee bent to 90 degrees and dumbbell on the same side 
- Lower opposite arm down to the floor while looking up at the dumbbell

Half kneeling DB windmill

- Start with barbell overhead and arms extended
- Press hips back and lower down until knees are 90 degrees, keeping the weight behind your head
- Press through heels to stand up and return to start

Barbell overhead squats (2s tempo)

- Hold the band with a slight bend at the elbow
- Rotate your torso keeping your core engaged 
- Don’t move your legs

Banded wood chops

-Get in to position o your hands and elbows
-Hold your shoe body tight as you hold position for time

Advance plank

5 Rounds for time 

Scale: 70singles if you can’t do Double unders

-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

BURPEES

Conditioning

W4/D3 Functional training

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

DEAN

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.

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

Sean

W3/D6 Push/pull

W4/D1 Upper

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)

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/D3 Functional training

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