Name: Playbook - Obi Vincent - W5/D6 (CONDITIONING)
Uploaded: 2023-10-09T12:35:39.132Z
Duration: 45 min
Description: W5/D6 (CONDITIONING)

This was fun🔥💪🏾great program much better the second time🙌🏽

Charity Magwaza

Serena

Jordi

I didn't want to continue after the 4 round of burpees. I persevered.

Cameron

Nice finish to an awesome program, im loving kbs now

Bake

Gabriel

Last training session,  this was fun I enjoyed it and 💪🏾wow never thought I'll train so hard just using kettlebells 🔥. Thank you Obi for this awesome,  awesome experience,  got some bruises on my arms I call them gains💪🏾💪🏾... I'm going back on CrossLIFTR Mass starting next week 💪🏾. These programs I live for them I feel like a beast 💪🏾💪🏾💪🏾

Corbin

How to be a beast👹: do Obi’s KB program

Lemuel

Sónia Martins

Levon Lanius

Wemi

A classic BRUTAL obi workout and the best way to finish! 

What a program! There was zero chance I could actually do this one anytime before the end 😵 what a journey, thank you obi

Timothy

Absolutely great finisher! Thought I wasn't going to make it but pushed through. Amazing how much better I've become since the first workout!

Alberto Perez

5weeks later — that was an awesome program
Thank you!

Lily

You kept the best for the ending…. Thanks for the hole program obi it was a struggle pleasure

george drakonakis

Warm up:
12 Gorilla squats + overhead reach 
12 Hand to hand swings
12 Goblet squats 
12 Kb death march 
12 Russian kb swings
12 American kb swings

12-11-10-9-8-7-6-5-4-3-2-1 of each for time:
AKBS		                       
SQUAT CLEANS		
BURPEES			
BUTTERFLY SIT UPS			
SNATCHES			
PUSH UPS			
KB RUSSIAN TWISTS


M: 1 X 24-26kg	 Or M: 1 X 30-32kg

W: 1 x 10-12kg Or 	W: 1 x 14-16kg

- 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

-Perform a single kettlebell swing passing off the kettlebell from hand to hand at the top of the swing 
-Repeat for desired reps

Kettlebell hand 2 hand swings

-Stand holding  kettlebell in ht bottoms up position by the handle
-Lower into a goblet squat
-Stand up out of squat to full extension
-Repeat

Kettlebell bottoms up goblet squat

-Stand holding a kettlebell in each hand
-Step forward into a stagger stance with one leg
-Hinge at the waist performing a stiff leg deadlift to the front foot
-Stand up 
-Repeat back and forth while moving

Kettlebell death march

-With a single kettlebell perform a swing to roughly head height 
-Repeat for desired reps

Kettlebell Russian swings

-Perform a kettlebell swing to full arm extension overhead
-Repeat

Kettlebell American Swings

Warm up

12reps of each exercise then 11 of each, 10etc keep going until you complete 1 of each

Kb squat clean

Burpees

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

-With a kettlebell in each hand perform kettlebell snatches
-Repeat for desired reps

Kettlebell double snatch

-With your hands under your shoulders perform push-ups

Push-ups

-Sit on your butt with legs and torso elevated
-Hold a kettlebell in your hands
-Twist the kettlebell to the side touching the ground back and forth to both sides
-Repeat

Kettlebell Russian twist

12-1 Workout for time

W5/D6 (CONDITIONING)

Anthony

Great morning cardio workout.. good playlist in the background.. still figuring out how to use the app but should become more familiar the more I use it

Remy Ngwanyam

A beginner at 53 yrs old male...what a struggle but worth it...the sweat was awesome...thanks for keeping it real for beginners .

David Yong

W1/D1 (DEATH BY EMOM)

Jonathan

Clif Moffitt 

W1/D2

Sione

Caleb Magee

W1/D3 (FUNCTIONAL TRAINING)

Pete

Very intense, I enjoyed the AMRAP🔥💪🏾👌🏾

W1/D4 (PUSH/ PULL/ LEGS)

Love the smell of failure in the morning!

Trey Coody

W1/D5 (CONDITIONING)

W1/D6

Great session. Added Burpees and Ball Slams to the finisher.

Edward Douglas

W2/D1 (BODYBUILDING & METCON)

The flow was flowing,  great session 🔥💪🏾

Irmak

W2/D2 (FUNCTIONAL TRAINING)

W2/D3 (CONDITIONING)

I'm shitting my pants right now🔥💪🏾arms are heavy💪🏾💪🏾

W2/D4

Elnaz

W2/D5 (LEG DAY)

This was fun,  I enjoyed it 💪🏾👌🏾🔥

Alfonso

W2/D6 (FUNCTIONAL SESSION)

Zuwi

W3/D1 (CONDITIONING)

W3/D2 (CHIPPER WOD)

Good but tabata was lame lol like come on

W3/D3 (BODYBUILDING & METCON)

W3/D4 (FUNCTIONAL SESSION)

My arms had been working overtime😅💪🏾great fun session 🔥

W3/D5 (CONDITIONING)

This is very deceiving!! I struggled a lot😅💪🏾🌶

W3/D6 (EMOM CONDITIONING)

This was epic🔥💪🏾, I did half of the METCON 😰

W4/D1 (BODYBUILDING & METCON)

W4/D2 (FUNCTIONAL & CORE SESSION )

W4/D3 (CONDITIONING)

This was fun , great session 💪🏾🔥

Shawn

W4/D4 (CONDITIONING)

Great Monday session🔥, took me long but I'm glad I finished it 💪🏾

Good workout but again, instructions / reps inconsistent

halo

W4/D5 (BODYBUILDING & METCON)

The finisher was epic,🔥💪🏾Great session

Whoa! Wanted to give up during finished rounds but I finished all four with good form. Yay!

W4/D6 (LEG DAY)

Great session💪🏾🔥,  I was a bit lacking the energy today not sure why.

W5/D1 (COMPLEX / METCON)

Nice as always, really good sweat on this one

This was an awesome session,  💪🏾Turkish get ups will always giving me a hard time😅

W5/D6 (CONDITIONING)

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