Name: Playbook - Obi Vincent - W9/D3 Chipper conditioning
Uploaded: 2024-03-15T15:17:39.452Z
Duration: 60 min
Description: W9/D3 Chipper conditioning

Today was just awesome 👌🏾💪🏾🔥

Charity Magwaza

Great Friday session 🌶🔥💪🏾💦

Remy

Trey Coody

Courtney

I’m convinced coach obi doesn’t like humans . Good gawd 🥵🤯. I feel it everywhere

Brendan

Eric

Jan Novotny

Kwabena

Alfonso

DEAN

Corbin

Great workout! What’s the 800m DB devil press for set 3? I couldn’t finish the last 1,000 m row. I was dying! 🥵👏🏼

Joan Pauline

Thank you,  great session for Friday 💪

Sensei Obi, your preview of the workout and the actual workout don’t match. It confuses me. I enjoy your workouts but the discrepancies do get annoying. 
You’re in shambles! Please get it together,

A faithful student.

I love that it was quick, in and out but killer!!

Good brutal quick workout. Just what I needed

Jack

Oh man I loved it. Proud of myself tossing around 20 kg db’s for this one 💪🏾💪🏾

george drakonakis

25 min. But not the same as the list. I was confused 🤔

Romeo

Joshua

The main work out description and the actual workout are out of sync/ don’t match but nonetheless a great workout

Marc

Jordan King

Few of he numbers are wrong in the actual workout

Razan

Chiara

António Costa

Workout summary and videos are not the same 😅

Fanny

Alix Usher

*Warm up
- 500m Row
- 3 x Walkouts
- 10 x Shoulder taps
- 10 x Gorilla squats
- 10 x Squat overhead reach
- 10 x Hand release push ups
- A few reps of each exercise with lighter DBs

*Complete for time
- 6 x Devil press
- 800m Row
- 7 x Thrusters
- 600m Row
- 8 x Double DB power cleans
- 400m Row
- 9 x DB burpees
- 250m Row
- 10 x DB clusters
- 1k Row

NOTE: **Use An Assault bike or Ski ONLY if no rower, also If you can't train by your Rower the use another cardio machine.  You can also Run on a treadmill as an alternative (must be on a 2% incline)						
This is going to be brutal so PACE yourself, do not go full speed to start otherwise you will burn out, you want to keep a consistant pace throughout until the final 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

-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

Warmup

- Begin feet shoulder width, bring DB to the ground and jump feet back
- Jump feet forward and swing DB between legs and pull straight up overhead

DB devil 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

- 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

- Start with DB in both hands
- Lower DB to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

DB burpees

- Begin with feet shoulder width apart and DB in each hand
- Lift DB to shoulders while pressing hips back and lowering down until knees are 90 degrees
- Press through your heels to stand back up while pressing DB up overhead

DB cluster

W9/D3 Chipper 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💪🏾

Turon Martin Johnson

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

W7/D1 Full body

Great session, so much fun 💪🏾💦👌🏾

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

Yods

Matt

W7/D2  Conditioning

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/D3 Chipper conditioning

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