Name: Playbook - Obi Vincent - W7/D45 Test week 2
Uploaded: 2023-10-09T12:35:39.312Z
Duration: 45 min
Description: W7/D45 Test week 2

Kwabena

Proud to elevate my:
Push ups max from 32 to 50.
Pull ups max from 8 to 14.
Leg raises max from 6 to 15.
🏋🏾..

Nibras

Charity Magwaza

41 mins with warm up, feeling strong 👊

Jess

Got me struggling to catch my breath. Good one

haamid

Mathieu

Start: push-ups= 41, pull-ups= 21, hanging leg raise= 20

Now: push ups= 60, pull-ups= 25, hanging leg raise= 25

#itworks

Tyler Wegner

Started: 10 pushups 
Finished 30 pushups 

Started: 0 pull-ups 
Ended: 3 pull-ups 

It works 👏👏👏👏🔥

Nella Williams

Tasha

Jaquane Wyatt

Anthony

Burner! 🔥😅 1+4 AMRAP PR and 1:15 Lactate test PR

Levon Lanius

Rotimi

Elis

Just great total I different numbers from the firs week 💪💪💪

Zhaklina

Scaled out the lactate test and it was still brutal!! 🔥🔥🔥

Raha

WOW WOW WOW!! LACTADE TEST WAS KILLER GOOD 🥲🥲

Marty B

vincent

Sherrie Gonzalez

A burn 🔥like no other.... after today's test... six weeks of consistent training was totally worth it ... I highly recommend obi's training  to any one .... 💯

Eshwar

Max squat yesterday 165 up 10lbs from Test week 1

Ebony

1 full round + 4 cleans 😁😁 another PB in the books

Joshua

Warm up:
- 500m row or devils bikes quick as you can 
- 5 x Walkouts
- 10 x Gorilla squats 
- 10 x Cossack squats
- 10 x Lying hyperextensions
- 10 x Banded or plate Y raises
- 10 x Db external rotations

Workout 1: 
- Max reps push-ups (as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps)

Workout 2: 
-Max reps pull-ups (as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps)

Workout 3:
- Max effort strict hanging leg raises  ( as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps..              (RX+ : max Effort Toes to bar) 

Workout 4: 10 minute AMRAP of 
- 6 x Pull-ups
- 7 x Push-ups
- 8 x Toes to bar  (Scaled - knee to elbow)

Workout 5:
- Heavy suitcase carry 3 x 20m (Men 30-50kg, Women 15-20kg)
- Feet elevated side plank (30 seconds each side) x 3sets


Workout 6:
Warm up
- 20 calories on any machine
- 10 Dumbbell snatches
- 5 Down ups

Lactate test: 12 minute time cap 
- 50 double unders or 80 single unders
- 15 Db power cleans       (Men 2 x 22.5kg  Women 2 x 8-10kg)
- 50 double unders or 80 singles
- 15 Burpees
- 50 double unders or 80 singles
- 15 Db devils press
- 50 double unders or 80 singles
- 15 Db thrusters
- 50 double unders or 80 singles

-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 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

BODYWEIGHT COSSACK SQUAT

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

Lying hyperextensions

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

Warm up

- Max reps push-ups (as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps)


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 Up (max reps)

-Max reps pull-ups (as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps)


- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull up   (max reps)

-Max reps hanging leg raises(as many as possible until you cant do anymore.. Cannot rest for more than 5secs between reps)


- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises (max reps)

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 Up

- Start with your hands just outside shoulder width
- Pull your body up until your head is over the bar 
- Pause and engaged your back
- Lower with a slow controlled movement

Pull ups

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

AMRAP

- Hold the dumbbells by your sides
- Raise your knees towards your chest

DB suitcase march

- Get in to a elbow side plank position with your feet elevated on a box
- Hold position

Feet elevated side plank (right)

Feet elevated side plank (left)

Superset

-Jump rope where the rope passed under your feet twice with each jump

Double unders

- Start with feet hip width apart and dumbbells at shoulders
- Lower DB down by pressing hips back and keeping a slight bend in the knees
- Clean DB back up to starting position

DB power cleans

Burpees

- Place the dumbbell on the floor hop back and bring your body down
- Hop forward placing your feet on the floor
- Press the dumbbell up reaching full extension at the top

DB single arm devils press

-Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
-Stand back up 
-As you reach the top of the motion as you reach extension press the dumbbells overhead
-Lower the dumbbells back to your shoulders
-Repeat sequence

DB Thrusters

Lactate test

W7/D45 Test week 2

DEAN

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

Jose

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

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. 🫶🏻

W7/D45 Test week 2

Community

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