Name: Playbook - Obi Vincent - W4/D3 METCONS
Uploaded: 2024-01-10T15:10:41.058Z
Duration: 60 min
Description: W4/D3 METCONS

Serena

Ruby

Alfonso

Adam

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

Great I appreciate all the hard work you put I to you videos ..
Away we go 8 weeks transformation

DEAN

Stephen

Sione

Introduction

Clif Moffitt 

3 sets done. First session back after no HIIT in 3 yrs

Jasmine

W1/D1 AMRAP

W1/D2 CUPLETS

Neil Reeves

W1/D3 E5MOM

Not as bad as I thought it would be. No weight on bar

Ryan

W1/D4 DEATH BY EMOM

15mins wasn't too uncomfortable I would do 200 single skips next time and change weight to 8kg

Kinda was easy, obi your turning me into a savage

W1/D5 CHIPPER

Ozzy King 👑

Ashton

W1/D6 MAXED OUT

5min squat 30sec X 4 was all I could manage

Awesome. Never thought I was able to hold a squat for 5 minutes. 😅🏋🏾‍♂️

W4/D3 METCONS

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