Name: Playbook - Obi Vincent - W4/D5 AMRAP LADDER + CORE
Uploaded: 2023-03-13T19:53:57.583Z
Duration: 60 min
Description: W4/D5 AMRAP LADDER + CORE

Warm Up:
- Banded Front Raises 
- Assault Bike or Row
- Walkouts
- Gorilla Squats
- Cossack Squats
- Air Squats 

AMRAP Ladder:
A. Assault Bike or Row
B. DB Manmakers

Core:
1. Bird Dog Rows
2. Plate OH Sit Ups
3. Renegade Rows
4. Hollow Hold

- Banded Front Raises x10
- Assault Bike or Row x30cal
- Walkouts x3
- Gorilla Squats x10
- Cossack Squats x12 each side
- Air Squats x20

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

Banded Front Raises

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

Assault Bike or Row

- 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

- 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

Bodyweight Cossack Squats (ea)

- 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

Warm Up

A. Assault Bike or Row (M:20cal/W:15cal)
B. DB Manmakers

(M:2x20kg/W:2x8-10kg)
(RX+ M:2x22.5kg/W:2x12kg)

For 15 minutes you would climb the ladder. Adding 1 rep to the manmakers for each round until the 15 minutes is complete.

NOTE: Workout is set at 6 rounds, but how many actual rounds you complete will depend on individual fitness levels. Pace yourself and stay consistent throughout the workout.

(M:20cal/W:15cal)

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

(M:2x20kg/W:2x8-10kg)
(RX+ M:2x22.5kg/W:2x12kg)

- Start in a high plank position 
- Lower by bending at the elbows keeping your core engaged 
- Come up and pull the Db toward you 
- Engage your lat as you pull

DB Manmaker

AMRAP Ladder

1. Bird Dog Rows x6 each side
2. Plate OH Sit Ups x60sec
3. Renegade Rows x8
4. Hollow Hold x60sec

- Begin on your hands and feet with one foot off the ground
- Keeping a flat back, lift opposite DB of your foot that is off the ground, up towards your ribs

DB Bird Dog Rows (ea)

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate Overhead Sit Ups

(R+L= 1 rep)

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

DB Renegade Rows

- Lay on your back in a hollow rock position and hold that position for desired time

Hollow Hold

Core

W4/D5 AMRAP LADDER + CORE

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/D5 AMRAP LADDER + CORE

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