Name: Playbook - Richie Van Houten - W3/D6 VO2
Uploaded: 2021-02-02T19:38:58.970Z
Duration: 55 min
Description: W3/D6 VO2

Gracie

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

Hinge at the Hips
Walk out to a Plank
Tap each opposite shoulder 
then walk back up to stand and repeat
DB Rows on Bench

Walk Outs - With Shoulder Taps

Hinge at the Hips
Walk out to a Plank
Perform a push up then
Tap each opposite shoulder 
then walk back up to stand and repeat
DB Rows on Bench

Walk Outs with Push and Shoulder Tap

-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

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 Right 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

Push up Alternating Fly

Standing tall with DBs in Hands at your side
Step your leg back and tap knee to ground
Drive up with your front legs.
When you get to a standing position with me a Dual Hammer curl

Alternate Legs- 16 total or 8 each leg

DB reverse Lunge 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 Row

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

DB Upright Row

With DBs stacked on Shoulders
Give a slight bend to the knees
Drive up, using the momentum to Press DBs straight up

DB Squat to Press

Drop down the floor
Touch your chest to the ground
Hop up to your feet 
Jump into the air

Burpees

Primary VO2- 1&3

Hanging from a pull up bar.
Using your lower abs, Bring your toes to touch the bar
Lower down slowly and repeat

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

W3/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

Shrey

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

Andreas

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!

W3/D6 VO2

Community

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