OBi vincent @obi_vincent
711 Posts
473k Followers
251 Following
TURN ON POST NOTIFICATION ↗️ 6’2 CrossLiFTR 🦈GYMSHARK Email for info on the CrossLIFTR Plan🔥 @NOCCO #BREAKTheMOULD New Youtube Video 👇🏾
711 Posts
473k Followers
251 Following
TURN ON POST NOTIFICATION ↗️ 6’2 CrossLiFTR 🦈GYMSHARK Email for info on the CrossLIFTR Plan🔥 @NOCCO #BREAKTheMOULD New Youtube Video 👇🏾
So i saw @cfsheli post this workout and it looked Like a great workout... now remember what i always say, if a workout looks easy or fun it’ll suck so bad and yup this was one of those 😂 ..oh it also had running and if you can imagine a penguin run thats what i look like Running, also box step ups are just horrible(watch the last slide for the struggle..lol), your forearms and grip will hate you BUT apart from all that it was actually a great workout! Lol #breaktheMOULD #CrossLIFTR ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Workout 20mins AMRAP; (30kg DB Each) (ladies use 18kg) 1️⃣400m Run 2️⃣21 x Db Deads 3️⃣15 x Hang P. Cleans 4️⃣ 9 x (24”) Box step overs (20” Ladies) 5️⃣ I got 3Rounds + 400m Run/21 Deads/ 10 hang Cleans 😵 6️⃣ Before i get called a “sexiest” (yes this happened) Ladies you absolutely positively can use 30kg DB if you want and 24” Box too 😊
7k 95
If you’ve watched my latest YT video you’d know About my slight issue with my left hand (for example movements like Pull ups , Barbell Cleans, T2b are very uncomfortable 😭), so i basically need to re think my training a bit which means I’ll be doing ALOT of leg workouts so they’ll be 3x the size by end of this year! Lol honestly i was a little upset about the situation especially as i wanted to try and take part in the Open however I’m over it and just happy i can at least still do something and enjoy training as usual its also forced me to do more of what i hate (Running and death drops ) 😅 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 🔥These are the type of Exercises you’d find in the CrossLIFTR Program as well as bodybuilding strength/Hypertrophy training, lots of Conditioning work and Mobility! for more info hit the Email Link on my Bio 👆🏾to get involved... There are 2 Programs for either Conventional Gyms or A Crossfit Box 🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 1️⃣ KB Cossack (One of My favourite Movement) . 2️⃣ DB Pistols( 8kg Db); these make pistols easier as the DB acts as a counter balance and helps me really focus on technique, also actually works your shoulders, so win win 😉 2️⃣B: then progress on to KB Pistols 2️⃣C: then a slow and controlled(well trying to anyway) pistol, I’m trying to control and slow down the eccentric phase. . . 3️⃣ Jumping pistol, I was just trying to see if I could do it 😅... and after a few fails we got there! Lol .. 4️⃣ Half Turkish Get Up: Great for building Shoulder stability and strength and also Core! 🤙🏾 . 5️⃣90sec Wall sits with 60kg Med Ball (rest 60sec and repeat x 4) ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 🎶 G-WIZ -True Original
11k 154
Good to be back After 4 days of little training, Did a Full Body workout and finished with this Beaut of a metcon.. I’m still not 100% and I’ve explained why in my new Youtube Video (Link on Bio👆🏾) i also Filmed the entire Full Body Workout so check it out, it was a Brutal workout 🔥 #breaktheMould #crossliftr ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Workout; 15mins AMRAP 1️⃣: 20cal ski (Or Rower) 2️⃣: 20 x (9kg) wall balls 3️⃣: 20 x 30” box jumps (must have full extension at the top... basically stand up straight when you jump onto the box) 4️⃣: 20 x GHD Sit ups (easier option; butterfly sit ups)
17k 179
If there’s one Machine that could destroy a soul it’ll be the “Devil Bike” ... doesn’t matter how tough you think you are this bike will make you feel so pathetic and yet you’ll go back for more many times.. I remember my first ever experience was a 21-159 workout (pull ups- Deadlifts - Bike) i thought i was going to throw up after the first round.. and just wandering “what kind of hell is this” haha... oh and if you think it gets “easier” it doesn’t, it.just. gets. worse! 😂😭 Who remembers their first or Worst workout on the Devil Bike?..Share and I might even try them 👀 ➖➖➖➖➖➖➖➖➖➖➖➖ This @gymshark jacquard hoodie 🔥🔥.. Thank you @coachdanshowkum for the 📸
11k 187
Sometimes conditioning workouts don’t need to be complicated.. this was one of my K.I.S Workout from last week, i did this post Legs training which wasn’t a good idea 😅 it just felt harder than it should, at the end of this however my hamstrings were on 🔥 (because i know I’ll get lots of comments...The red Strap is called MyZone and its a Heart Rate monitor😌) ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 6 Rounds For Time 1️⃣500m Row 2️⃣10 x DB S.Clean (i used 22.5kg each) 3️⃣ Find a Weight that’s challenging, ideally want to finish the DB cleans as quick as possible each round.
13k 122
One of those rare occasions doing bodybuilding workouts at a commercial gym 😋... this was almost a week ago as I’ve currently had a few days off and it was actually a decent session, I’ve gotten spoilt at royal docks, being able to train however i want, blasting out my cheesy music as loud as i want and yes i still do bodybuilding training without the need for resistance machines, I’m a big believer nowadays in free weights so even at this gym the only resistance machine i used was the Lat Pull down/cable. Funny thing is I’m so used to training without a mirror that now i find them a distraction when at a commercial gym😅 ....My CrossLIFTR training program is out now so Hit the Email Link on my Bio to get involved! 🤙🏾🔥 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Push/pull 1️⃣A - Barbell Z Press x 12 (2sec tempo) 1️⃣B - Lean away Laterals x 12 (2-3sec tempo). . 2️⃣A - Pause Deads x 12x10x8x8 2️⃣B - (3sec) Iso Hold Pull ups x till Failure. . 3️⃣A - single Arm DB Rows (Unsupported) x 12 (2sec tempo) 3️⃣B - Upside Down KB Press x 10. . . . 4️⃣ High Rows (one of my all time Favourite Exercise for back) x 12 (2-3sec tempo) . . 5️⃣Ps for alot of you that are new to my page i actually have a few commercial gym training videos on Youtube so check it out link on Story Highlights! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Wearing @gymshark Legacy Tank, Ark Shorts and Trucker Hat
19k 188
🔥MOBILITY🔥...Taking a few days off training however mobility is still a big part of my daily routine. Every movement has a purpose and will aid in improving lower body flexibility and mobility(Hips/Lower back/Ankle)! 😀 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 📝 1️⃣ Aim for roughly 2 sets x 10 reps each on slide 1, 3, 4 2️⃣ these movements help with Hip, Lower Back and Ankle Mobility. 3️⃣the first slide be careful, start with a 24” box before progressing up to 30” 4️⃣ on the Second Slide The Jefferson curl make sure to hold the stretch for Atleast 20-30secs repeat x 5
13k 152
I was actually dying when this was taken and it was only the First of 3 workouts 💀..haha. i was also thinking theres no way I’ll be able to keep up with all these other athletes.. 😰 However No matter how tough a workout is or how much I struggle you will ALWAYS catch me smiling at the end because I simply love training (admittedly i do have moments contemplating my life choices during a Metcon ..😂)! i don’t train competitively, its more out of passion and my goal is to motivate the hell out of everyone that needs it! For me nowadays I’m just having so much fun with how i train and doing whatever i feel makes me happy! 🤙🏾🔥 #BreakTheMOULD
10k 55