Name: Playbook - Obi Vincent - W4/D6 METCON & TABATA
Uploaded: 2023-03-13T19:53:57.587Z
Duration: 60 min
Description: W4/D6 METCON & TABATA

Warm Up:
- Bike or Row
- Gorilla Squats
- Cossack Squats 
- Band Pull Aparts
- Banded Good Mornings
- Deadlifts

MetCon FOR TIME:
1. Deadlifts
2. FF Burpees Over Bar

TABATA 1 & 2:
A. DB Push Press
B. Push Ups
C. Pull Ups
D. Double DB Power Cleans
E. Air Squat
F. TTB or Hanging Knees to Elbows
(Rest 1-2 min between TABATA’s)

Warm Up:
- Bike or Row x5min
- Gorilla Squats x10
- Cossack Squats x12 each side
- Band Pull Aparts x10
- Banded Good Mornings x10
- Deadlifts x10 (M:50kg/W:25kg)

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

Bike or Row

- 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 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

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees

Banded Good Mornings

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Deadlift

Warm Up

FOR TIME:

1. Deadlifts 21-15-9
2. FF Burpees Over Bar 10-8-6

(M:100kg/W:45-50kg)

(M:100kg/W:45-50kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

- 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)

MetCon

40sec WORK / 30sec REST

A. DB Push Press
B. Push Ups
C. Pull Ups
D. Double DB Power Cleans
E. Air Squat
F. TTB or Hanging Knees to Elbows

(M:2x20kg/W:2x8kg)

REST 1-2 minutes before beginning TABATA 2

(M:2x20kg/W:2x8kg)

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB Push Press

- Elbows in slightly and make sure to bring your chest to the floor
- Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Ups

- 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

(M:2x20kg/W:2x8kg)

-With two dumbbells perform a swing to your shoulders 
-Press the dumbbells overhead
-Repeat sequence

DB (Double) Hang Power Cleans

- 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

TTB:
- Start by hanging on the bar, kip your body until feet touch the bar

Hanging Knees to Elbows:
- In a hanging position kip your knees up to your elbows

Toes To Bar or Hanging Knees To Elbows

TABATA 1

20sec WORK / 20sec REST

A. DB Push Press
B. Push Ups
C. Pull Ups
D. Double DB Power Cleans
E. Air Squat
F. TTB or Hanging Knees to Elbows

(M:2x20kg/W:2x8kg)

TABATA 2

W4/D6 METCON & TABATA

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/D6 METCON & TABATA

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