Name: Playbook - Obi Vincent - W4/D3 METCONS
Uploaded: 2023-03-13T19:53:57.576Z
Duration: 60 min
Description: W4/D3 METCONS

Warm Up:
- Double Unders or Single Unders
- Air Squats 
- Gorilla Squats 
- Squat + External Rotations
- Band Pull Aparts
- BB Only Power Clean

12min AMRAP:
A. Double Unders or Single Unders
B. BB Power Clean & Press
C. FF Burpees Over Bar

REST 5 minutes

MetCon FOR TIME:
A. Assault Bike or Row
B. DB Power Cleans
C. DB FR/OH Lunges

- 50 Double Unders or 80 Single Unders
- Air Squats x20
- Gorilla Squats x10
- Squat + External Rotations x10 each side
- Band Pull Aparts x10
- BB Only Power Clean x10

Double Unders: (50 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (80 reps) 
- Jump rope with the rope passing under your feet once with each jump

Double Unders or Single Unders

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air Squats

- 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

- 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 (ea)

- Stand tall, holding the band with your hands forward of the shoulders
- Pull your arms apart and back adding tension to the band 
- Release and repeat

Band Pull Aparts

- Pull the bar straight up 
- Catch on the front of your shoulder
- Keep a neutral spine

BB Only Power Cleans

Warm Up

Complete as many rounds as possible in 12 minutes:

A. 40 Double Unders or 70 Single Unders
B. BB Power Clean & Press x8
C. FF Burpees Over Bar x6

(M:40kg/W:25kg)
(RX+ M:50kg/W:30kg)

REST 5 minutes before beginning the next MetCon

Double Unders: (40 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (70 reps) 
- Jump rope with the rope passing under your feet once with each jump

(M:40kg/W:25kg)
(RX+ M:50kg/W:30kg)

- Perform a power clean and press using a barbell

Barbell Power Clean + Press

- Complete a burpee facing the bar 
- Jump over the bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement
- Repeating back and forth for time or reps

Burpees Over Bar (Forward Facing)

12min AMRAP

5 Rounds FOR TIME:

A. Assault Bike or Row (M:20cal/W:15cal)
B. DB Power Cleans x15
C. DB FR/OH Lunges x12 (6 each side)

(M:2x20kg/W:2x10kg)
(RX+ M:2x22.5-25kg/W:2x12kg)

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike or Row

(M:2x20kg/W:2x10kg)
(RX+ M:2x22.5-25kg/W:2x12kg)

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB Power Cleans

(M:2x20kg/W:2x10kg)
(RX+ M:2x22.5-25kg/W:2x12kg)
*Complete 6 reps then switch the dumbbells and complete 6 reps on the other side

- Start with one DB at your shoulder and the other overhead
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting and repeat on the opposite side

DB Front Rack - Overhead Lunges

MetCon

W4/D3 METCONS

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 😅

W4/D3 METCONS

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