Sean

Corbin

Remy

Audrey Anne

The stares in a commercial gym I get for doing my Metcons is priceless. Feel that pain. IT HURT SO GOOD 🗣

Okay!!!! This was a humbling experience 🙏🏾🔥🔥🔥

Another great workout! I am soaking it all in before heading back to work next week after vacation time but I will keep hard at this, Obi! Thank you always! 🏋🏾‍♂️💪🏾🔥🙏🏾

Maurice Cooper

Kwabena

DEAN

Did 5x5 for the last round but still feel great about it all!

Jess

Monday blues. I struggled halfway through then finished with the spicy conditioning 💪horrendous!!!

Charity Magwaza

Trey Coody

haamid

Alfonso

Ekow

Femhustler

25C and no ventilation. This almost killed me

Chris

Mathieu

CazFit

Eduardo

Mattias

Edgar

Jaquane Wyatt

Love the workout but it’s the same as last week’s. Is that on purpose ?

Chiara

Levon Lanius

vincent

The forearms be lost in this 😂💪🔥

Billy

🇫🇷🇫🇷🥵🥵💪🏼💪🏼🇫🇷🇫🇷

Florian

OMG METCON HAD ME DEAD! Love it 🍗💪🏻

Marty B

Definitely improved my kg up, work more faster no rest time or under 20/30sec, and in the end metcon was the killer, only 3 rounds but work slow with the barbel 🔥🔥🔥

Zhaklina

Evangelos

Dreaded the METCON at the start pleasantly surprised my conditioning has improved ten fold!

Los tríceps con plancha se me hicieron súper difíciles. METCON 14:07 minutos, espero mejorar para la próxima!

Melisa

Sherrie Gonzalez

Sharmeke

Alexandr

Warm up:
- 5 min. row or bike
- 10 x Gorilla squats
- 10 x Cossack squats
- 10 x Squat to external rotation 
- 10 lying hyperextensions 
- 10 x Banded front raise
- 10 x Band pull aparts

Main workout: 
1A:  Anderson squats 
1B - DB Z Press  


2A: Barbell rack pulls 
2B: Banded push-ups 


3A: Incline chest press; 


3B: Chest supported incline bench row or T-bar row


3C: Lying incline lateral raises;


4A: Db walking lunges 

4B: Plank press up 

5: Metcon Finisher

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- 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

BODYWEIGHT COSSACK SQUAT

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-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

Banded Rotations (warm up)

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

Banded pull aparts

Warm up

--1st set at 60% of 1rm (tempo: 2 sec. down 2 sec. up
-- 2nd set at 62% of 1rm (tempo: 3 sec. down 2 sec. up
-- 3rd set at 65% o0f 1rm (tempo: 4 sec. down 2 sec. up

- Push your hips back as you come down
- Keep your chest up
- Pause at the bottom then come straight up

Anderson squat

--1st set x 3sec Tempo
-- 2nd set x 4sec Tempo
-- 3rd set x 4sec Tempo

- Keep your core engaged 
- Press the dumbbells up until your reach full extension 
- Lower with a slow and controlled movement

Dumbbell Z press

Superset

note: Make sure to increase weight each set where applicable.  this applies to all the exercises unless otherwise stated

- Stand at a barbell that is elevated on a rack or boxes
- Grasp the bar and stand up 
(this is meant to simulate the top of a deadlift)

Rack pulls (1sec Tempo)

-- 1st set x 2 sec. tempo
-- 2nd- 4rd set x 3 sec. tempo


- Begin with the band around your back and under your hands
- In a push up position lower your body to the ground 
- Extend your elbows to push back up

Banded push ups

-- 1st set x 2 sec. tempo
--2nd set at 73% of 1rm with 3 sec. tempo
-- 3rd set at 78% of 1rm with 3 sec. tempo

- Sitting on an incline bench with a dumbbell in each hand
- Lower DB down to the chest keeping wrists neutral
- Straighten elbows to press weights back up

INCLINE BENCH PRESS

- With your chest on an incline bench and DB in each hand
- Bring your arms up and bend your elbows until they are 90 degrees to bring the weights up 
- Lift up until dumbbells until they are just about chest level

Incline chest rows (3sec Tempo)

-- 1st set x 2 sec. tempo
-- 2nd- 3rd x  3 sec. tempo

-Lay sideways on an incline bench with a dumbbell in your upper hand
-Raise the dumbbell laterally 
-Lower and repeat

Lying incline DB lateral raise

Circuit

- Begin with DB in each hand
- Step forward with one foot and lower down two times until knees are 90 degrees
- Push through front heel and stand back up, repeat on the opposite side

DB double walking lunges

-- 1st set x  2 sec. tempo
-- 2nd- 3rd sets x  3 sec. tempo

- Start in a push up position
- Bend elbows until forearms are flat on the floor	
- Engage core and keep a neutral spine

Triceps plank press

Barbell Power Cleans

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

Toes to bar

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

Metcon for time

W5/D29  Full body & conditioning

Anson

Waylon

Watch before you begin

Rene Gonzalez

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

David

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky Gessner

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Turon Martin Johnson

Jose

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Ryan

Laura

Did not complete workout. Was fatigued so did a 15 min stretch after split squats

W2/D8  Legs (anterior)

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

W5/D29 Full body & conditioning

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