Name: Playbook - Obi Vincent - W6/D6 Aerobic capacity work
Uploaded: 2024-01-10T15:10:41.109Z
Duration: 45 min
Description: W6/D6 Aerobic capacity work

Luke

Charity Magwaza

vincent

Alfonso

Warmup
-Walk outs x 3
-Gorilla squats x 10
-Cossack squats x 12
-Squat into external rotations x 10
-High knees x 12
-Butt kicks x 10

Workout 1 
400M Light jog warm up
Main workout - 400M Run @ 100% Effort

Work out 2
500M Row @ 50% 
Main Workout - 500M Row @ 100% Effort

Notes: If no rower add more rounds to the run and bike

- 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

- 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

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

BODYWEIGHT COSSACK SQUAT

-Staying in a stationary position run in place with high knees for time or reps

High knees

Butt kicks

Warm up

-Run at a good pace for you 
-Increase speed and intensity as you progress

Run @100%

Workout 1

Row @50%

Row @100%

Workout 2

W6/D6 Aerobic capacity work

Serena

Timothy Hollander

My AM session for my 4 day holiday weekend felt amazing body was sure damn sore before I started but feel good now

Clif Moffitt 

W1/D1 Benchmark WOD

W1/D2

Levon Lanius

Loved this workout 2024 is our year family

Loved this one! So challenging! 
👊🏻💪🏻

W1/D3 Benchmark WOD

ANTHONY

W1/D4 Death by EMOM

That has Humbling! Very Challenging!
👊🏻💪🏻👏🏻

Did for my 4 am workout holy shit your a madman for this

Lloyd Banks

W1/D5 Chipper workout

Hell yea long route day but this was amazing

Darius

W1/D6 Maxed out

Don’t feel like working out and left it till late so got a stretch in ready for the coming week.

Ruvarashe

W1/D7 Rest/mobility day

Jan Novotny

W2/D1 Barbell complex

I did not want to train today. 
This is just what I needed! Great Workout!

W2/D2

Killed that workout🏴‍☠️
Or was it the other way around?🤣
Loved it either way 💪

W6/D6 Aerobic capacity work

Community

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