Great session, so much fun 💪🏾💦👌🏾

Charity Magwaza

Wow more of the same please. Really enjoyable workout. Tough one

Yods

Matt

Nick

Great session,  had a good sweat 💪🏾

Ayush

Trey Coody

Turon Martin Johnson

15:33 mins 🔥🔥🔥🔥🔥🔥 Hot Damn Coach… Come on‼️‼️‼️ I WANT MORE PAIN😈😈😈

Jan Novotny

Beat my last time by 1.5 min 
My whole body felt this . Looks easy on paper until reality hits ..
Done!

DEAN

Kwabena

On fire .. burn baby burn 
A LEAN WORKOUT  MACHIINE THIS WILL MAKE . .
CHEERS 
CND

Kurt

Erving

Completed in 10:45 
Deadlifts 135# 
Clean 115# 
FS 95#

Corbin

Alfonso

Tommy

Banga

Mads

Aljoscha

This was tough. A lot of your workouts work so many muscle groups. Feeling great though. Took 16mins to finish. Need to get better at conditioning.

Nicolaus

Laurent

Sweet and quick conditioning workout 🏋🏽‍♀️ and burns a lot of calories if you reduce resting times . It took me 45 minutes with the warmup!! Thanks again Obi 🏋🏼

george drakonakis

Romeo

Piotr

Levi

Ebony

Edgar

Jaquane Wyatt

Stephen

Flavio

Cameron

Basti

Mathieu

Sonny Bautista

Cleansober2020

Gerardo

Joan Pauline

Chiara

17 minutes 

A reference weight would be helpful

Great workout but way too easy compared to the rest of the workouts in this module.

Alix Usher

Batuhan Basmacı

*Warm up
- 500m Row or devil bike as quick as you can
- 5 Walkouts
- 10 Cossack squats
- 10 Gorilla squats
- 10 Lying hyperextensions
- 10 Banded front raises
- 10 Banded rotations
- 10 Banded pull aparts

*Prep work
- 10 x Deadlifts using 50% of the weight
- 10 x Power cleans using 50% of the workout weight
- 10 x FR squats using 50% of the workout weight
- 10 x Hand release push ups

*Complete for time
- 15 x Deadlifts
- 15 x Hand release push ups
- 12 x Deadlifts
- 12 x Hand release push ups
- 15 x Hang power cleans
- 15 x Down ups
- 12 x Hang power cleans
- 12 x Down ups
- 15 x Front squats
- 15 x Butterfly sit ups
- 12 x Front squats
- 12 x Butterfly sit ups
*Make sure to load the bar in a way that its easy for you to strip the weights down as quick as possible for the next exercise.

- 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 your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

- 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

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

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

Banded pull aparts

Warmup

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with the bar just above knee height 
- Dip and drive the bar straight up 
- Catch the bar at shoulder height

Hang power clean

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups

Prep work

-Get down to the ground and get back up
-Like a burpee without the jump at the end

Down ups

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

Butterfly  sit-up

W7/D2  Conditioning

Zeyad

Alice Farrow

Clif Moffitt 

W5/D1 Legs

By advicing us how much weight we should use for every exercise or how much percent in accordance with our strength.

Julian

Benjamin

W5/D2 Push/pull & core work

Great workout. Modified quite a bit to meet the minute time cap during each EMOM. Went down in weight to accommodate at least 10 seconds of rest time during first EMOM. Completed less reps during second EMOM to allow for 20 seconds of rest between exercises during second EMOM. Will definitely come back to this

W5/D3 Conditioning

It was fun and relaxing, away from heavy weights lol💪🏾

Kelly Passfield

W5/D4 Active recovery

Tortured!🥵😅🔥💪🏾🍗🍗🍗quads are quading🔥overall it was fun. Happy Friday 💪🏾

W5/D5 Legs

It appeared straightforward, but it turned out to be quite challenging🔥🔥

Elnaz

Another Monday crazy pump 💪🏾⛽. Enjoyed the ladder🔥💪🏾

W5/D6 Push/pull

Ammar

Awesome session🔥,  it was such a cruise! When you're getting better at it 😅💪🏾

W6/D1 Full body workout

Great day , I enjoyed the aerobics 💪🏾🔥

This was great,  my body is in pain💪🏾

Cutting the yard today and still stretching. Salud 💪🏿

W6/D2 Aerobic intervals

Drumm

W6/D3 Full body

W6/D4 Active recovery & mobility

I'm taking a shape class today💪🏾💦 with a cycle spin class 😅 Happy Monday💪🏾💪🏾

I did one of Obi's BRUTAL CONDITIONING WORKOUTS from youtube! Absolutely BRUTAL 💪🏾💦 I enjoyed it

W6/D5 Free day

Super intense, it 2024 still can't pull up😅. Great session 💪🏾

Very intense !💪🏾💦 the pull ups still embarrasses me big time 😅💪🏾

Great workout but I wish there was more exercises focus on legs

Remy

W7/D1 Full body

The ultimate full body session,The punisher 😅it took me 2hours straight 🥵💦💪🏾

Megan

Sergey

W7/D3  Full body

Good massage was also needed on this day🧖🏾‍♀️🧘🏾‍♀️Happy weekend 👌🏾

Walked on incline treadmill for 30min before mobility work

W7/D4 Mobility

Explosive push ups, whispered , 'you're not that Explosive'!!😅🤣💪🏾this was a fun session I enjoyed it. Happy Friday 💪🏾👌🏾

Wow! That was super fun! 21 meter row switched to one min.

Serena

W7/D5 Explosive strength & conditioning

Conditioning part 1,was so much fun💪🏾great session for a Monday 🌶🔥💦

Great workout, I just finished and I can barely talk

W7/D6 Functional training & conditioning

The gains are gaining 💪🏾Great session!!

W8/D1 Full body

This was punishment🥵 I struggled the whole session 😰happy to get it done💪🏾

W8/D2  Conditioning

This took me 2hours straight! Tough one after yesterday's punishment💪🏾🔥I'm so hungry 😅

W8/D3  Full body

W8/D4 Mobility

This one is my favorite session🔥💪🏾Great session for a Friday 👌🏾

I had fun , great Monday session 💪🏾💦

W8/D5 Explosive strength & conditioning

1 year later, back at it💪🏾 the 2 conditionings were very spicy🌶 , super lit 🔥I struggled a lot 🏋🏿‍♂️💪🏾

W8/D6 Functional training & conditioning

I'm checking two hours,  I still need to go to finish!😅This was Epic🔥🔥I can't speak, I can't walk I'm starving!!

Replaces the lunges at the end with a superset of ext and curls . Also skipped the finisher

Sean

This was tough,🥵 yeah I struggled. It took me 2hours💪🏾my legs are on 🔥

W9/D1 Legs

W9/D2 Chest and arms

Today was just awesome 👌🏾💪🏾🔥

Great Friday session 🌶🔥💪🏾💦

W9/D3 Chipper conditioning

W9/D4 Mobility

The METCON was very spicy🌶🔥💪🏾Great Friday session 👌🏾

W9/D5 Push & pull

This was toture😰!Great start to the week!🔥💪🏾

Tremendous conditioning, I felt like throwing up

W9/D6 Conditioning

This was epic🔥💦🥵,  my legs are pumped 🍗🍗💪🏾💪🏾

Fatima

W9/D7 Legs (low volume) & conditioning

This was fun and i enjoyed it,  best program💪🏾🙏🏾.

W7/D2 Conditioning

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