Name: Playbook - Obi Vincent - W4/D6
Uploaded: 2024-01-10T15:10:41.028Z
Duration: 45 min
Description: W4/D6

Neil Reeves

Clif Moffitt 

Charity Magwaza

Taffy

David Nucifora

Oh men I really really love this workouts !!! Superb Obi💪💪💪

george drakonakis

Alfonso

Mathieu

Lisa Greg-uanseru

Mohammad Idris

Florian

Joan Pauline

Warmup
-5min Bike or row
-Gorilla squats x 10
-Cossack squats x 12
-Banded pull aparts x 10
-Barbell good mornings x 10
-Deadlifts x 10

Workout 1 (for time)
-Deadlift x 15
-Burpees over bar x 15
-Deadlift x 12
-Burpees over bar x 12
-Deadlift x 9
-Burpees over bar x 9
(Recommended Weights, Men: 100kg | W: 45kg)

Workout 2 (Tabata style WOD)
-DB Push press x 30s work 30s rest
-Push ups x 30s work 30s rest
-Pull ups x 30s work 30s rest
-Double DB power cleans x 30s work 30s rest
-Air squats x 30s work 30s rest
-Toes to bar or hanging leg raises x 30s
(Recommended Weights, Men: 2 x 20kg | W: 2 x 18kg)

Rest 1-2 min 				

-DB push press x 20s work 20s rest
-Push ups x 20s work 20s rest
-Pull ups x 20s work 20s rest
-DB Power cleans x 20s work 20s rest
-Air squats x 20s work 20s rest
-Toes to bar or hanging leg raises x 20s

- 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

Cossack ( each side )

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

Banded pull aparts

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

Banded good mornings

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Warm up

- Perform a burpee facing the bar 
- Bring your body all the way down to the floor
- Jump over the bar and repeat

Burpees over the bar

Workout 1

- 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 Up

- 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

-Jump rope where the rope passed under your feet twice with each jump

Double 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

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

Toes to bar

Workout 2: Tabata style WOD

W4/D6

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

W1/D1 Benchmark WOD

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

W1/D5 Chipper workout

Lloyd Banks

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

Maxwell

W2/D3

I really enjoyed this. It looked easy, yet it was the opposite. Great way to start the Friday morning.

Charles

W2/D4 Bodyweight conditioning

Hard, I couldn't do the full cardio section

W2/D5

Ozzy King 👑

Luke

W2/D6

Chris

W2/D7 Rest/mobility day

W3/D1

Irmak

W3/D2

I managed, my heart was pumping so fast at some point 💦💦💪🏾it was a good one

Sione

W3/D3 Aerobic capacity work

W3/D4 Barbell cycling

Sooo I have completed the whole metcon2 and crosslift 5 and through them 2 programs this one is the first one I couldnt complete on recomended weights.. Fuck me obi this one was hard! Had to go down to 60kg on the bar to be able to finish it 🤠 thanks for making me stronger

Herman

W3/D5 Broken "DT" EMOM

I chose 2 options,  I feel great💪🏾💦💦 Happy Friday, (June16) Happy youth day🇿🇦💪🏾

Basti

W3/D6 Time trial

W3/D7 Rest/mobility day

This was tough,  but felt awesome💦💦💪🏾

This was much harder then I expected! Thanks for the good workout 
-Dori

W4/D1 Aerobic mono work

W4/D2

W4/D3

3:06 for first 1000m, then 3:17 for last one 💪

W4/D4

daaayaaaaamnnnnn, that was delicious 🥴

Zanelle

W4/D5

W5/D1 Benchmark WOD

Killer
13/14 in 2nd round. I lost count 🥵

Harry Hanlon

W5/D2

Fuck! That killed me 
I really struggled. However, I feel amazing that I got it done

W5/D3 Death by EMOM

Finished pt 1 in 7 minutes and part 2 in 8. Fast but so so painful. Lol

W5/D4

W5/D5

W5/D6

W5/D7 Rest/mobility day

Kimmy

W6/D1 - Maxed out (re do)

Conditioning 101 
Seriously awesome .. 
Cheers

DEAN

W6/D2 - Barbell complex

1st workout : 6 sets, 2nd: 4.5 and 3rd 10
I feel pretty good about this 😤

Mistakenly left the DB alternating front rack lunges 🤦🏾‍♀️. It was an awesome session over all💪🏾🔥

W6/D3

Ashton

W6/D4 Chipper workout (re do)

Great session, I did decline DB push ups instead💪🏾🔥💦🏋🏿‍♂️

W4/D6

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