Name: Playbook - Richie Van Houten - W4/D6 VO2
Uploaded: 2021-02-02T19:38:59.028Z
Duration: 45 min
Description: W4/D6 VO2

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!!!

- 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

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 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

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

- stack feet 
- raise hips as high as you can 
- thread the needle with top arm
- open up reach for the sky

Side Plank Rotations - Rt side

- stack your feet
-raise her hips as high as you can 
- with too arm thread the needle under your body, then open up reaching for the sky.

Side Plank Rotation - Lt arm

Warm up - Pull 1

Repeat continuously for 6 mins. As Many Rounds As Possible

With DBs in hand at Side
Sit back into a Squat
Drive knees out while driving up

DB Squats

With DBs in hand at your side
With a slight squat
Swing Dbs down and slightly behind you
Stand tall bringing DBs above shoulders with pinky side of DB upward

DB Cleans

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

DB Push Press

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

Repeat

Burpees

AMRAP-1

As Many Rounds As Possible

Don’t stop do as many rounds of these workouts for the whole 6 mins

Squat Holds

Slow and Steady
All the way up 
All the way down

Push Ups

Tap back knee to floor
Explode in the air
While switching feet in the air
Lower opposite knee to the floor tapping knee to ground

Jumping Switch Lunges

AMRAP 2

Using you legs to drive back, pull the bar to your chest 
Keep a fast pace and work to get your heart rate up.

Strong Fast Steady Pace

Rowing Machine

Grabbing the KB at the chest
Reach your hips back into a squat
knees wide and elbows should fall between the knees
Push Knees out as you drive up

Repeat

KB Goblet Squats

Explosive Push up to lift upper body and hands off the ground

Explosive Push Ups

AMRAP 3

Alternate between Pull up and Toe touch to bar

Pull Up with Toe Touches

- Hike KB back through your legs
- Drive hips back
- Drive Hips forward
- Drive your legs into the ground
- Slightly bend your elbow

KB Swings

With a Medicine Ball or No-Slam Ball
Stand tall and reach for the sky, get onto your toes
Explode down and Slam the Ball into the ground

This exercise is to active your Central Nervous System so explode through the slams to wake the body up!

Ball Slams

AMRAP 4

Laying on your back with holding a single DB 
With Straight arms Sit all the way up.
Peak your head through so your biceps frame your head.

Single DB sit ups

Sitting up with your legs off the ground
Raise legs up and down while clapping your hands between your legs

Between leg Claps

-Start off with a crunch. Pulling holders off the mat and glueing lower back to floor. 
-Keeping this position, straighten your legs and raise your arms above your head
-Hold

Hollow Body Hold

Core

W4/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!

W4/D6 VO2

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