Name: Playbook - Stef And Mak - W3/D1 STRENGTH
Uploaded: 2023-07-04T16:39:31.677Z
Duration: 45 min
Description: W3/D1 STRENGTH

So spicy!! Second superset and exit were killer! 🔥🔥

Kaitlyn

Been sick for the past week. Felt a little sick in the workout but finished strong. I know my body needed to push to get back.

Kiersten

Marley Petrey

holyyy cowww! that was intense! I am wiped, but am proud I finished!

Emma

Cassie

Beth

Kris

🥵💪🏼 feeling amazing after completing this one! Had some self doubt when I saw 30 chin ups, stuck to it and got it done. So proud of myself! Sticking to this program has been so good for me, already feel stronger and more confident in the gym! 👏🏼

Alexandria Baker

Just the workout I needed after sitting all day!

Tori Donovan

Olivia Wolbert

LOVED this workout!! So intense & actually upped my weight this time! Feeling so good!

Levana

Loved this workout! Since starting the 6 week program I have learned a variety of different forms. The gym always intimidated me but I’m totally zoned into this program it doesn’t matter what others are doing or think of my workouts. I feel comfortable and confident because I have this program to follow!

Amanda

Stephanie

Tara

First time doing an EMOM style workout and I loved it! Those last three minutes 🔥🔥🔥

Juliana

Hayley

That exit!😅🔥 So proud I was able to push and get it done!

Tania

That last 3 mins was 🔥🔥🔥🔥🔥🔥🔥🔥🔥

Lyna

Alyssa

I underestimated the 3 min AMRAP at the end 😂

Nicole Cook

Pure 🔥🔥🔥 I can not say enough good things about this program and the versatility!

Angie

Jake

Really enjoyed the variety of movement in this. That exit had my legs shaking!

Lindsey

The most painful was my mental negotiations going on during those devil presses but I proved myself right!!

Ashley

Ouch 😅 So proud of all of y’all! Never done a program that makes me appreciate just how much my body is capable of when my mind wants to quit. This is a very tough, strong, and humbling program!

MattandKay

Feeling like quadzilla after that exit set 😂😂😂 this one was tough mentally, but proud of myself for getting it done!

Dani

That was a hard one but feeling stronger and so glad I got it done!

Mary Matthews

Feeling so much stronger!! Needing to buy some heavier weights! Favorite one so far💪🏻

Courtney

Shawna Gordon

Megan Davis

By rep 7 I know why it’s called the devil press 😳💪🏼💪🏼 I got it done and feeling strong!

Cameron

Week 3 let’s gooo👏🏼👏🏼🔥🔥🔥

Andrea

What 👏🏻 a 👏🏻 way 👏🏻 to 👏🏻 start 👏🏻 the 👏🏻 week👏🏻🔥

Kylie

Intense way to start the week! My legs are on fire but feeling great.

Meredith

You know it’s good when both your quads and shoulders are toast 🤪

Hannah Slinkman

I needed this workout so much! Even though I procrastinated till the last minute… those endorphins gave me LIFE!

Adrianna Flores

Challenge your significant other to do this workout! Then they will realize these past few weeks haven’t been easy 💪🏼 that was a good one!

carissa

Ãnna

This one killed me, but in the best way 💀💀💀

Caitlin

Wanted to cry during this one. 🔥🔥🔥 sooo good!

Rebecca

great way to start week 3… the exit was a BURNER! 🔥

kaylee

Those squat holds 🥵 week 3 let’s go!!!

Sara

I love how these workouts push me to try new equipment and exercises in my gym. I am becoming more confident, while gaining strength!!

Burned 🔥 so 🔥 good. Just what I needed to give me energy on this Sunday!

Lauren

Not gonna lie I was laughing for 95% of the exit since my husband decided to make fart noises every time I did a squat and my 3 month old was cracking up instigating him 😂😂 but it made it FLY by !! 🙌🏼

Summer

That 12 min EMOM kicked my butt!! Gonna be feeling that tomorrow. Week 3 bring it on!!

Lacee

Tish

Welcome to week 3 day 1! 

You will see that we added a 12 minute EMOM. EMOM stands for every minute on the minute. You will complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your rest before moving onto the next exercise. 

Ex.) if you complete 10 bench press in 30 secs you will have 30 secs of rest before moving onto 15 hip thrusts. Say you complete 15 hip thrusts in 45 secs you will have 15 seconds of rest before starting the bench press again!

As many rounds as possible with minimal to no rest

Push-Ups

Slamballs

ENTRY 3 MIN AMRAP

Every minute on the minute! 

Set timer for 12 minutes:
- complete 10 barbell chest press and rest till that minute is up
- complete 15 hip thrust the next minute and rest till that minute is up

W3/D1 STRENGTH

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