Name: Playbook - Obi Vincent - W9/D6 Conditioning
Uploaded: 2024-03-15T15:17:39.462Z
Duration: 45 min
Description: W9/D6 Conditioning

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

Charity Magwaza

Tremendous conditioning, I felt like throwing up

Remy

Trey Coody

Jan Novotny

Kwabena

DEAN

Mohammad Idris

tough but a good one. This really helps with endurance.

Alfonso

Allison

This workout was a bit much. Couldn’t finish it. Part 2 and my legs were shaking. Maybe the 20kg was too much 😅

george drakonakis

Shoulder tap missing on the vid side. C'est purée de trop bon ! I'm dead but feeling soooo goooood ! Nice one

Romeo

Edgar

That was intense. I was dead after part 2

Jordan King

The preview wasn’t the same as the workout

Badge Morris

Hey man was crazy, one of the toughest workouts that I've ever done in my life. To be honest I changed the double under for 12kcal devil bike and I add 1 extra round and that's kill me. Great Job with your workouts, your app and now your blog, I am a super fan. Keep doing it, you're helping a lot of people that want to be sporty and healthy. No better choice than the way your combine cross-fit, body-building and cardio.

Regards

Andrés Marin torrecilla

Derek STEWART

Madeleine

- 500m Run
- 3 x Walkouts
- 10 x Shoulder taps
- 10 x Gorilla squats
- 10 x Squat over head reach
- 10  x Hand release push ups

*6 Rounds for time
- 400m Run
- 12 x DB front squats
- 8 x Double DB hang clean and press
- 90s Rest

*Part 2 - 5 Rounds
- 50 DU/ 80 singles
- 10 x Double DB squat cleans
- 12 Steps of 15m DB front rack lunges

- 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

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air 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

Warmup

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

Running

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

- Start with DB at your sides swing them up to your shoulders 
- Press dumbells up overhead using your legs for power

DB hang clean and press

Part 1

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

Double unders

- Start with DB in both hands lower down to touch the floor keeping a slight bend in the knee and a flat back
- Clean DB up to shoulders and press hips back and lower down until knees are 90 degrees

DB squat clean

- Start with both DB at your shoulder
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting and repeat on the opposite side

DB front rack alternating lunges

Part 2 W9/D6 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/D6 Conditioning

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