Name: Playbook - Obi Vincent - W5/D31 Full body & Conditioning
Uploaded: 2023-10-09T12:35:39.211Z
Duration: 70 min
Description: W5/D31 Full body & Conditioning

DEAN

Remy

Great day to end my weekday workouts… TIME FOR THE WEEKEND. IT DONT STOP‼️‼️‼️‼️

So happy I could do this workout from home!

Kwabena

Charity Magwaza

Rang

haamid

Trey Coody

Steph

Mathieu

CazFit

Gerrit

Edgar

Levon Lanius

Billy

AMRAP 3 Round in 10min😭😭🥲🥲😭🥲😭👊🔥🙇‍♂️😓😅

vincent

🇫🇷🇫🇷👌🏼👌🏼💪🏼💪🏼

Florian

Marty B

My soul left my body
Then is came back for more.
Favourite workout of the Crossliftr5 challenge 😍

Matt

Improving more kg over 🔥🔥🔥 good session and the AMRAP 4 rounds my legs was like marshmallows 😀

Zhaklina

I totally feel I’m getting stronger and my conditioning is improving!! Awesome workout 🔥🔥💪🏽💪🏽💪🏽

Raha

Front pause squats with lunges legs were pumped up to the max! Cheeky 4 Rounds on the AMRAP though 😎

Excellent love the in the type of exercises💯💯💯

Eshwar

Basil

Ebony

The devils press is a torture movement!!!

Joshua

Warm up:
- 5 Min row or bike
- 10 x Gorilla squat
- 10 x Cossack squats
- 10 x squat into external rotations
- 10 x Lying hyperextensions
- 10 x Banded Pull Aparts
- 10 x Banded Rotations

Main workout:
1A: Barbell pause front squat 
1B: Db reverse lunges 

2A: Barbell push press;
2B: Bent over unsupported DB row 


3A: Db ( elbows in) chest press
3B: Db bench pull-over

4: Machine or weighted calf raises
 
5: Metcon

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

Banded pull aparts

Banded Rotations (warm up)

Warm up

-- 1st set at 60% of 1rm (Tempo: 2 sec. down and 1 sec. pause)
-- 2nd set  at 65% of 1rm (Tempo: 2 sec. down and 2 sec. pause)
- - 3rd set at 67% of 1rm (Tempo: 3 sec. down and 2 sec. pause) 

- Stand with a barbell in the front rack position
- Lower to the bottom of a squat and hold this position for a pause before standing back up to full extension

Pause front squat (barbell)

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

DB deficit reverse lunges (2s Tempo)

Superset

--1st set at 50% of 1 rm with 2 sec. tempo
-- 2nd set at 65% of 1 rm with 2 sec. tempo
-- 3rd set at 75% of 1rm with 2 sec. tempo

- 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

-Stand holding a dumbbell in each hand
-With slightly bent legs hinge forward at the waist until your upper body is at roughly 45 degrees
-Row the dumbbells to your sides
-Lower carefully 
-Repeat

Unsupported DB row (2s Tempo)

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


-Lay on your back with a dumbbell in each hand_lower the dumbbells in keeping your elbows close to your sides
-Press the dumbbells back to the starting position 
-Repeat

Db elbows in chest press

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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

DB bench pullover

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


-Get into a standing calf raise machine and adjust it to fit you
-Stand up onto your toes activating your calf muscles
-Lower slowly stretching the calf muscles 
-Repeat

Machine standing calf raise

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

Double unders  or 80 singles

-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

- With a dumbbell in each hand start on the ground face down
- Pop up like a burpee 
- Swing weight overhead in one motion
- Switch hands and repeat sequence

Devils press

AMRAP

W5/D31 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

Corbin

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/D31 Full body & Conditioning

Community

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