Name: Playbook - Obi Vincent - W5/D33 Full body & conditioning
Uploaded: 2023-10-09T12:35:39.218Z
Duration: 80 min
Description: W5/D33 Full body & conditioning

Jose

How are you doing 20kcal row in 1 min nuts !

Danny Taylor

Them leg extensions made that EMOM hectic. 🤬 man oh man got a lot to work on. Great pump though

The emom makes no sense. I guess its 20 cal 1st min, then 12 bp 2nd min, then 1 min rest. But 20 cal is absurd for the average user and then it says 45sec rest which doesnt align with the emom.

Joaquin

Kwabena

DEAN

Jan Novotny

Mathieu

Barely got 20 cals on the rower - EMOM was a killer! Feels amazing!

Gevorg

Jared

Antonio

Chris

David Nucifora

Levon Lanius

Elis

Billy

🇹🇼🇹🇼🇹🇼🔥🔥🙇‍♂️🙇‍♂️👊🙏

vincent

Florian

EMOM IS A KILLER! BIKE WAS THE CHOICE FOR TODAY 💪🏻🕺

Marty B

Is super good session, my legs are damage 🤩

Zhaklina

Eshwar

Ebony

Jacob Ha

Warm up:
- 5 Min. row or bike
- 10 x Gorilla squat
- 10 x Cossack squat
- 10 x Squat into external rotation
- 10 x Lying hyperextensions
- 10 x banded pull Aparts
- 10 x Banded Rotations

Main workout:
1A: Romanian deadlift;
1B: Db cossack squat (alternating)

2A: Chin ups 
2B: Half kneel db shoulder press; 

3A: Db bench press;
3B: Decline push-ups;

4A: Cable rope bicep curls 
4B: Rope overhead tricep extensions 

5: Leg extensions;

METCON: EMOM

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

BARBELL Romanian Deadlift

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

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the DB at chest level

DB cossack squat

Superset

- Hanging from the bar with hands reverse grip lift body up until your chin reaches over the bar
- Slowly lower back down to starting

Chin ups

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

- Starting with one knee bent to 90 degrees and DB on the opposite side
- Lower DB down until weight is at your shoulder
- Straighten elbow to press weight straight overhead

Half kneel DB shoulder press

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


- Begin by lying supine on a flat bench with DB above your chest
- Lower weights to chest level 
- Press weights back up over your chest

DB flat bench chest press

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

- Begin with your hands on DB and feet on bench
- Lower chest towards the ground
- Extend elbows to push back up

DB decline push ups

- Begin with bar in your hands
- Flex arms up towards your shoulders

Cable bicep curls (3sec Tempo)

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead extensions (3s Tempo)

-- 1st set x 10 (Tempo: 2 sec. eccentric and 1 sec pause)
-- 2nd set drop set: 10 x Till failure (Tempo: 3 sec. eccentric and 1 sec. pause)
-- 3rd set drop set:  8 x 8 x till failure (Tempo: 3 sec. eccentric and 1 sec. pause)


-Sit on a leg extension machine with the machine adjusted to fit
-Select weight 
-Extend your legs 
-Release your legs back to the starting position
-Repeat

Seated leg extension (drop sets, details above in notes)

Rowing Erg  or assault bike  (Men 20cal., Women 15cal.)

Burpees

EMOM (every minute on the minute)

W5/D33 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

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/D33 Full body & conditioning

Community

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