Name: Playbook - Obi Vincent - W4/D5 Upper & Conditioning
Uploaded: 2024-01-10T15:10:41.027Z
Duration: 70 min
Description: W4/D5 Upper & Conditioning

Clif Moffitt 

Charity Magwaza

I’m in bad headspace and rushed. Sure it will be great next time.

Alasdair

Corbin

Jose

Matt

Justin

Metcon Thrusters + pullups Workout time: 12 min 30 sec

Julian

DEAN

Oh yea this was great. METCON was a 🤬 but I got it done in under 11 mins (my goal was under 12).

Eric

Kelly Passfield

Kalyan Vaddimukkala

Jan Novotny

Met on last set was insane. Another one done ✔️

Kwabena

Mathieu

Great program, really pushed my ability to get to the next level!

Brandon

That workout was so intense, I absolutely loved it!

Willzgfit

Well someone dragged me out the gym after thrusters..

Zach Landing

Roy Orlando

Yeah baby this is what I’m talking about…. Bodybuilding baby!!!

george drakonakis

Martin

Romeo

Changed up the metcon to
Ghd sit ups instead of pull ups

Michael

Edgar

Jaquane Wyatt

Solid workout but not a huge fan of heavy weights low reps

Rhys

Edison

Didn’t have time for the metcon but loved this workout!

Levi

Would be nice with some pointer in wheight for the metcons. Ex: male:20kg Women:10kg etc. This is to
Make it more competative and more fun:)

Rasmus Wenell

Hassan

Oooft! Pull ups is my weakness. 😬🥵 I had fun! 💪🏼

Joan Pauline

Antonio

Bloody hard! Good though, I’m a firefighter so it keeps me on my toes! Keep em coming!

Jerome

Yusuf

Esteban Gonzalez

Fanny

Did rope instead of pull-ups did 100 the day before

Kolanje

Turist

*Warm up
- Rowing tabata (20s work, 10s rest x 8)
- 10 x Scapula pull ups
- 10 x Banded scapula retractions
- 10 x Banded pull aparts
- 10 Banded front raises
- 10 Banded pull aparts 

*Main workout
- Seated DB shoulder press 
- Weighted pull ups
- DB preacher curls 
- Weighted push ups  
- Bench or DB chest press 
- Weighted dips
- Bent over pendlay rows

*Metcon: 21-15-9

Row (20s work, 10 sec rest x 8)

-  From a hanging position, raise yourself a few inches without using your arms
- Pause at the completion of the movement, and then slowly return to starting

Scapula pull ups

- Begin with band in hand extended 
- Retract shoulder back then extend arm overhead as far back as you can

Banded scap retract into overhead ext

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

Banded pull aparts

-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

Warmup

-Sit in a chair with back support holding two dumbbells at your shoulders 
-Press the dumbbells up to full arm extension
-Lower them to the starting position 
-Repeat

Seated DB shoulder press (3s tempo)

(alternative bodyweight/banded pull ups 3 x  10,8,6)

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull ups (2s tempo)

- Start with DB in one hand over the back of a bench
- Extend arm down until almost straight
- Flex arm up towards the shoulder

DB preacher curls (4s tempo)

- Start with a weighted plate on your back
- In a push up position bend your elbows to lower down until your chest touches the floor
- Straighten arms to return to the starting position

(plate on your back/weighted vest)

Weighted push ups (4s tempo).

Superset

- Start by lying down and the barbell directly above your chest
-Lower down until the bar touches your chest and press back up to starting

Barbell bench press (3s tempo)

1st, 2nd set - 3s Tempos
3rd, 4th set - 2s Tempo

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come 
- Alternative close grip bench press

Weighted dips (read description for varied tempo)

- knees bent, brace your core to keep your back nice and straight 
- row the bar up towards your chest 
- avoid using too much momentum/swinging from the lower back

PENDLAY ROWS (2s Tempo)

21 x Thrusters + Pull ups
15 x Thrusters +  pull ups
9 x Thrusters + 7 pull ups

- Start with barbell up overhead 
- Lower down to your chest as you push your hips back and lower down until knees are at 90 degrees
- Press through your heels to stand up while pressing the barbell back up overhead

Barbell thrusters (M: 45kg | W: 25kg)

- 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

Pull ups

Metcon

W4/D5 Upper & Conditioning

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

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!

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.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

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 😅

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)

Bright

W4/D3 Functional training

Peter

W4/D4 Active recovery

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/D5 Upper & Conditioning

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