Name: Playbook - Obi Vincent - W5/D4 METCONS
Uploaded: 2023-03-13T19:53:57.607Z
Duration: 60 min
Description: W5/D4 METCONS

Warm Up:
- Walkouts
- Plank Toe Touches
- Gorilla Squats
- DB Goblet Cossack Squats
- BB Only Good Morning
- Row or Assault Bike Intervals

Prep Work:
A. Deadlifts
B. Push Ups

MetCon 1: (BENCHMARK WOD)
A. Deadlifts 
B. Push Ups

REST 3-5 minutes

MetCon 2: (BENCHMARK WOD)
A. Double Unders or Single Unders
B. DB Goblet Squats
C. DB Alt Clean & Press

- Walkouts x3
- Plank Toe Touches x10 each side
- Gorilla Squats x10
- DB Goblet Cossack Squats x12 each side
- Banded Good Morning x10
- Row or Assault Bike Intervals 5x 20sec WORK/10sec REST

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight Leg Walkout

- Start in a push-up plan position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to starting position and repeat on the opposite side

Plank Toe Touches (ea)

- 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

- Start with a wide stance 
- Push your hips back as you come down toward one side, keeping the opposite leg straight
- Extend your leg to come up and repeat to the opposite side
- Keep your chest up throughout the movement

DB Goblet Cossack Squat (ea)

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

Banded Good Mornings

5 x 20sec WORK/10sec REST

- Work for time, distance, or calories
- Increase speed as comfortable

Row or Assault Bike Intervals

Warm Up

A1. Deadlifts x10 (M:60kg/W:25kg)
B1. Push Ups x3-5

A2. Deadlifts x10 (M:80kg/W:30kg)
B2. Push Ups x3-5

(M:60kg/W:25kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Deadlift

- 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 Ups

(M:80kg/W:30kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Prep Work

21-15-9-6 (You will complete 21 DL, then 21 Push Ups, 15 DL, 15 Push Ups, 9 DL, 9 Push Ups, 6 DL & 6 push Ups)

A. Deadlifts
B. Push Ups

(M:110kg/W:45kg)
(RX+ M:120kg/W:60kg)
(Scaled M:80kg/W:30kg)

Substitute with DB’s if needed (M:2x25-30kg/W:2x14-15kg)

REST 3-5 minutes before beginning MetCon 2

Compare your time from W2/D2

(M:110kg/W:45kg)
(RX+ M:120kg/W:60kg)
(Scaled M:80kg/W:30kg)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

MetCon 1 (BENCHMARK WOD)

21-15-9-6 (Follow the same format as MetCon 1 with exception of the DU which will stay with the same reps each round)

A. Double Unders (50) or Single Unders (80)
B. DB Goblet Squats (M:25kg/W:12kg)
C. DB Alt Clean & Press (M:22.5kg/W:10-12kg) (RX+ M:25kg/W:12-14kg) (Scaled M:20kg/W:8kg)

Compare your time from W2/D2

Double Unders: (50 reps)
- Jump rope with the rope passing under your feet twice with each jump

Single Unders: (80 reps) 
- Jump rope with the rope passing under your feet once with each jump

Double Unders or Single Unders

(M:25kg/W:12kg)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squat

(M:22.5kg/W:10-12kg) 
(RX+ M:25kg/W:12-14kg) 
(Scaled M:20kg/W:8kg)

- Clean the DB up to your shoulders
- Press dumbells up overhead
- Switch hands and repeat with opposite hand

DB Alt Clean and Press

MetCon 2 (BENCHMARK WOD)

W5/D4 METCONS

Stephen

Sione

Introduction

Kizzy

I have been sitting in my car for 10 minutes and my lungs and body still
Burn

Dominick

Edgar

W1/D1 AMRAP

Paul

😅😅😅😅🤯🤯🤯🥴🥴🥴🥴🔥🔥🔥🔥

My girlfriend looked at the workout and said “that’s it?!” After the workout she almost threw up 👻

W5/D4 METCONS

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