Name: Playbook - Richie Van Houten - W1/D6 VO2
Uploaded: 2021-02-02T19:38:58.860Z
Duration: 50 min
Description: W1/D6 VO2

Salvador Osorio

Took me a lil over an hour to complete the 6 rounds but man 💪🏽

Gracie

Shrey

Andreas

Rebecca

Chris

Jarbem

Paulo Miyao

Joao

Almost Died😫😫 Great workout👍👍

Time to Turn up the Pace and Grind this one out.

VO2 days are designed to push your thresholds and bring you to that mental place where you really need to push through.

Limited Breaks - Push HARD!!!

Jump Rope

- On your back, bring your knees to 45 degree angle. Hand straight up above the chest
- Lower down one leg while lowering down opposite are. 
- drive your lower back into the mat the whole time 
- Return to start position and do opposite side. 
- Repeat

Deadbug

-Shoulders over wrist.
-Knees under your belly button line
-Bring your knees 1 inch off the ground.
-Shoot one leg under your body coming onto one arm.
-Both legs should be parallel at this point and drive through your heels and bridge your hips to the sky.
-Look at your hand on the floor and frame your head with opposite arm.
-Come back to starting point and repeat on the opposite side.

Beast Sit-Through Bridge

On your back place your heels close to your butt
-drive through your heels and press your hips to the sky, and hold.
-alternate marching your knees to your chest

Glute Bridge

Start in an Plank on your hands
Step your Left Foot outside your Left Hand
Open up the same side as your leg that is up and reach for the ceiling, stretching your side body.

Hip Opener Left

Start in an Plank on your hands
Step your Right Foot outside your Left Hand
Open up the same side as your leg that is up and reach for the ceiling, stretching your side body.

Hip Opener Right

Warm up

6 Rounds - No Rest
Constantly move through all 6 rounds 
Time yourself and message me your time.

Push up
Fly Right 
Push up
Fly left

10 push ups
5 Flys each arm

Push up with a Fly

10 each leg
Tap back knee on the floor
Drive up
Curl DB when you get to a complete standing position

DB Reverse Lunge / Hammer Curl

Knees Slightly Bent
Hinge at the hips to lower your arms down and chest close to parallel to the floor
Pull the DBs to your arm pits, while squeezing your back

DB Bentover Row

Standing tall with DBs in hand
Flare elbows out and pull DBs close to chin

DB Upright row

Stand Tall with DBs on you shoulders
Sit into a low squat
Drive up to stand tall and press the DBs straight up

DB Squat to Press

With DBs in hand
Drop to the drop a
Perform a push up
Hop to your feet and jump in the air
All while keeping DBs in hand

DB Super Burpees

Not Messing Around

Hanging from a Pull Up Bar
Raise your toes to the Bar

Hanging Toe Touches

Opposite Hand to Opposite Foot

You must come all the way up with your upper body first, then bring your leg up so that they meet in the middle

V Sit Up - Right arm to Left Leg

V Sit up - Left Arm to Right Leg

You must come all the way up with your upper body first, then bring your leg up so that they meet in the middle

V Sit Ups

Core

W1/D6 VO2

Loved this! Currently do CrossFit but looking for something a little more functional while keep my endurance up.

Meghan

Flexão fiz com joelhos, mas vou tentar aumentar o volume sem ao poucos

Eduardo Cunha

Great workout. Loved the beastie boys in the background 😂

Allyson

W1/D1 LOWER focus

Couldn’t do everything but most. Pushup failure in last sets

W1/D2 PUSH workout

Omg, hard but fun. Especially in the early morning

W1/D3 PULL workout

Core is always difficult for me. Especially to keep the lower back on the ground…getting better soon 4 sure

The core workout was absolutely fire 🔥 have to admit I have a weak core and even trying for 40 seconds was tough - at the end I had to do the hollow hold for just 20 secs. Killed me lol

Matt

W1/D4 Cardio & Core

workouts will push you to your limit! Strength and gas tank gains while not neglecting some mobility work!

W1/D6 VO2

Community

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