Name: Playbook - Obi Vincent - W5/D3 Conditioning
Uploaded: 2024-03-15T15:17:39.344Z
Duration: 60 min
Description: W5/D3 Conditioning

Alice Farrow

Clif Moffitt 

Great workout. Modified quite a bit to meet the minute time cap during each EMOM. Went down in weight to accommodate at least 10 seconds of rest time during first EMOM. Completed less reps during second EMOM to allow for 20 seconds of rest between exercises during second EMOM. Will definitely come back to this

Drumm

Forgot the 10minutes cool down. What a fun session 💪🏾🔥

Charity Magwaza

Confusing. 'Death by' usually means adding reps every round. Figured this is not expected here. As I nearly died at 12-8 in the last emom. Can't imagine anyone starting at 20-12, adding every round and surviving for 10 minutes. Should clarify that in the description. Other than that - great workout, feeling alive!

Sergey

Matt

Trey Coody

I was confused on the first emom. Was it supposed to be 3 HC on the first minute, then 3 FS on the second min, then 3 PP on the third minute? Or all 9 every minute?

Jack

21 EMOM WAS HELL TO PAY… TOOK ALOT OUT OF ME. 🥵. CARDIO GETTING BETTER THOUGH

Gerrit

Alfonso

Brutal! Hard for me to pull 20 cal under a min for that 2nd emom but definitely feeling the gains as this progresses!

Eric

Did half of the 20 cal row/burpee . Great sweat

Sean

Courtney

David

Great workout.
I have lost so much fitness. Feel like I am a beginner:(

Kelly Passfield

Adrian

Jan Novotny

Deema

✔️✔️✔️✔️✔️✔️✔️✔️

Kwabena

Edgar

it was great! do i have make rest between every 3set or after all 3 different exercises?

gianni

DEAN

Erving

Willzgfit

Mads

Francisco

Roy Orlando

I think I saw the light at one point... Loved it!

Aljoscha

Love your conditioning. For true!!!!!!! <3

Nick

Oh men every time I say this is the best workout and always there is another one better than the previous!!!!!

george drakonakis

Piotr

Ruben

Florian

ERIK

Jaquane Wyatt

Very good and quite hard workout! Love it!

Jakub Černoch6

Hiram

Lots of sweat Obi, killer workout keep It up!

Flavio

What a Trap!!! But it was Great!!! 💪🏼

Basti

Carson

Dylan Eaton

Brandon

Joan Pauline

Very fun & challenging workout. Loved it!!!!

Gerardo

*Pre workout prep
- 500m Row Or 5mins Bike @70% Effort	
- 10 x Banded or empty barbell Good Mornings 	
- 12 x Cossack Squats 	
- 12 x KB/DB Banded Goblet squat 
- 12 x DB Seated External Rotations (both sides)	
- 10 Gorilla squats

WARM UP 1: EMPTY BAR WARM UP
- 10 Power cleans 
- 10 Front squats 
- 10 Push press
60sec rest

WARM UP 2: USING HALF THE WORKOUT WEIGHT
- 5 Power cleans 
- 5 Front squats 
- 5 Push press
60sec rest

*Main workout death by emom: barbell complex (21 minutes)				
- 3 Power cleans 
- 3 Front squats 
- 3 Push press

*Workout 2: 10 min death by emom
- Rower or assault bike  20cal
- 12 burpees

*5 - 10 minute cool down on bike

- Start with the barbell across the upper back
- Keeping a slight bend in the knee press your hips back and lower your chest towards the ground
- Bring your chest back up and press your hips forward to complete the move

Barbell good morning (with empty barbell)

- 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 )

- Start with the band under your feet and over the DB in front of your chest
- With feet slightly wider than shoulder width press hips back and lower down until knees are 90 degrees

DB banded goblet squat

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

- 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

Pre workout prep

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats

- Start with the bar in a front racked position
- Dip
- Drive the weight up
- Go up until your reach full extension at the arms

Barbell push press

Warmup 1 using empty bar

Warmup 2 using half the workout weight

Main workout: death by EMOM barbell complex

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB burpees

Workout 2: death by emom

Bike erg (cool down)

W5/D3 Conditioning

Zeyad

W5/D1 Legs

By advicing us how much weight we should use for every exercise or how much percent in accordance with our strength.

Julian

Benjamin

W5/D2 Push/pull & core work

It was fun and relaxing, away from heavy weights lol💪🏾

Turon Martin Johnson

W5/D4 Active recovery

Tortured!🥵😅🔥💪🏾🍗🍗🍗quads are quading🔥overall it was fun. Happy Friday 💪🏾

Serena

W5/D5 Legs

It appeared straightforward, but it turned out to be quite challenging🔥🔥

Elnaz

Another Monday crazy pump 💪🏾⛽. Enjoyed the ladder🔥💪🏾

W5/D6 Push/pull

Ammar

Awesome session🔥,  it was such a cruise! When you're getting better at it 😅💪🏾

W6/D1 Full body workout

Great day , I enjoyed the aerobics 💪🏾🔥

This was great,  my body is in pain💪🏾

Cutting the yard today and still stretching. Salud 💪🏿

W5/D3 Conditioning

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