Name: Playbook - Obi Vincent - W4/D6 METCON & TABATA
Uploaded: 2024-01-10T15:10:41.073Z
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

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

Ruby

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. 😅🏋🏾‍♂️

Maurice Cooper

W1/D7 REST/MOBILITY

Rhys

Wow .. crazy burn and on fire .
Again another Body  inferno. 
Cheers

Jose Soares

W2/D1 BARBELL COMPLEX

Rynard

W2/D2 METCONS

😮‍💨 will have to finished the round another day. I’m gassed

Herman

Gerrit

W2/D3 SPRINTERVALS

Dominick

W2/D4 BODYWEIGHT CONDITIONING + CORE

Sean

4x500m row
Couldn't do 8!
1:56:4 average
30s/m

W2/D5 BARBELL COMPLEX + AEROBIC CAPACITY

W2/D6 PICK ONE - TIME TRIAL

King

W2/D7 REST/MOBILITY

Mezi

W3/D1 EMOM

W3/D2 CHIPPER

1.58.3 average row
19.53 time
19cal bike
0.59 km

Alfonso

W3/D3 AEROBIC WORK

21mib e3mom hard
Completed 5 rounds in 10mins

Great week finisher 
Dau of rest well deserved 
OBI GET BETTER 
MY FRIEND
CHEERS

W4/D6 METCON & TABATA

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