Crossliftr Conventional Plan Volume 2

CROSSLIFTR PROGRAM VOLUME 2
Welcome and Thank you for choosing the second Version of the Program, the program
design is very similar to Version one however there are a few new additions, the program
includes;
• TEST WEEK
• BODYBUILDING AND STRENGTH TRAINING
• METABOLIC CONDITIONING (METCON)
• AEROBIC/ENDURANCE TRAINING
• FUNCTIONAL TRAINING
• ACTIVE RECOVERY
• A DE-LOAD WEEK
• MOBILITY
This Plan is designed for a conventional gym, I have provided lots of alternatives and just like
version one with minimal use of resistance machines and a lot more emphasis on free
weights (Dumbbell/Barbell) exercises, focusing on utilising Time under tension
(TUT/TEMPO) during bodybuilding training and more conditioning workouts that would
really test and help improve your overall fitness level, this time around there is more
emphasis on active recovery in the plan with De load weeks and to avoid “burning out”.
The Aim of the 10week Program is to follow on from the first version and ramp up the
training, your body should be primed by now for whatever is to come but the goal remains
the same which is to help you Get Stronger, build lean muscle mass, improve mobility and
improve your aerobic and endurance capacity.
The Workouts no longer have phases, they change from week to week, so one week will be
strength focused, second will be hypertrophy focused, some weeks focused on Conditioning
and Functional training. This will make the training more intense, more interesting and less
monotonous.
The Training Timetable requires Minimum 5 days of training and 2 day’s rest, feel free to
scale down to 4 days if needed or add an extra day, However the One day a week rest is a
MUST.
TRAINING CONTENT
TEST WEEK
Testing your 1Rep Max on a few Lifts, Max effort of certain movements, Aerobic/Endurance
and Lactate Test WEEK 1 AND 6
STRENGTH TRAINING
You will be doing strength training throughout the 10 weeks, Aim is to focus on building
strength with low volume training, focusing mainly on compound movements and accessory
work.
HYPERTHROPHY (MUSCLE BUILDING)

Hypertrophy (muscle building) Training Throughout the program = High volume, Tempo/TUT
training and a lot of super sets, triple sets and Drop sets.
FULL BODY TRAINING

This is new to the plan and you will be doing a few Full body bodybuilding workouts
throughout the 10 weeks.
ACTIVE RECOVERY
A new edition to the plan includes active recovery, the purpose of active recovery is to add a
moderate intensity aerobic exercise after a few days of heavy lifting. You can also perform
these on rest days. These workouts are great to help the body recover and reduce lactic acid
build up, helps improve blood flow to joints and muscles and alleviate fatigue.
MOBILITY
In my opinion One of the key essentials for weight training especially more so as a
CrossLIFTR as we are putting out bodies through not only heavy weight training but a lot of
conditioning work so our joints and muscles need to be mobile to avoid injuries. Great
mobility also helps improve on our major lifts (squats, deadlifts... etc.)
KEY NOTES BEFORE STARTING THE PLAN
PROGRESSIVE OVERLOAD: Make sure you are aiming to INCREASE the weight when possible
during your workouts, for example when an exercise rep range changes this means you
should be increasing the weight (load). So the weight you use for let’s say 12 reps should
NOT be the same for 10/8 reps.
KEEP TRACK: Make sure you have a training diary to record everything from weights used to
time you completed a Metcon and also how you felt during a session. This is to keep you
accountable and also will help you know what your target will be to improve on a workout
or what to aim for to PR a lift. You should have most of your max lifts by now from volume
one which you should use to transfer onto volume 2 even during test week.
SCALE DOWN WORKOUTS: This is important if you struggle with weights I have given on
Metcons or rep ranges change it, I rather you do them properly and avoid injury, eventually
you will build up capacity or strength to do workouts without the need to scale them. If you
can’t do some of the BARBELL work use DUMBBELLS instead as an alternative.
TRAINING TILL FAILURE: You should be aiming to train to failure on most exercises, for
example if you have shoulder press 2sets x 12 reps you should be struggling to hit all 12
reps, if you can comfortably hit 12 reps that means its too light so Increase the weight for
the next set, even if you fail at 10 reps that’s still your 12 rep max.
CHECK YOUR EGO: This is a BIG mantra for me when it comes to training NO EGO LIFTING,
technique and form is far more important than lifting heavy weight with terrible technique.
The tempo I have given on workouts are for a reason so stick to them with appropriate
weights.
CROSSLIFTR EXERCISE DEMOS ON YOUTUBE: You can now find some Exercises, including all
warm ups, mobility, functional and certain complex movements on the Crossliftr YouTube
channel. Search “Crossliftr Training” on YouTube
Few explanations of key terms you may encounter in the program;
RX+: This means Advanced Level so for example if you have Kettle swings using 24kg, I have
in some workouts given an advanced RX+ weight which you can try if you find the normal
weight given too easy.
TEMPO: This is Time under tension, the amount of time you put the muscle under tension
during a movement, the longer the better for growing lean muscle. On the exercises the
TEMPO is the eccentric phase of the workout. So for example DB bicep curls with a tempo
of 3secs, this means once you curl up the DB it should take you 3secs when bring the DB
back DOWN.
Another Example if a workout states; DB chest press, tempo 2sec and 1 sec squeeze at the
top, this means once you press the DB up pause for a second and really squeeze the muscle
you are working which is the chest and then 2secs when bringing the Dumbbell back down.
SUPERSETS: On a program when you see something like this (1A & 1B ) this means the
workout is a superset. So for example if you have;
1A. Chest press x 12 reps
1B. Push ups x 12
Perform the Chest press and once you complete the 12 reps go straight into push ups and
perform the 12 reps, once you finish then you rest. So no rest between 1A and 1B.
DROPSETS: A Drop set is very similar to a superset except it will be on the same exercise. So
for example Shoulder Press x 1 Drop set of 4 (10x10x10x10) This means you will be
performing a shoulder press for 10 reps, then reduce the weight and repeat the shoulder
press for another 10 reps and repeat this 4 times. If a workout states “Drop set of 3
(12x12x12) then you are doing a drop 3 times. Etc
AMRAP: (As Many Rounds As Possible). An example would be; 10mins Amrap of 20 squats
and 20 lunges = 1 Round, The Goal would be to get as many Rounds as possible within the
10mins. (so perform 20 squats and 20lunges which counts as ONE Round, keep going till the
time is up).
EMOM: (Every Minute On The Minute) the simplest way to explain this would be, if for
example a workout states, 10min EMOM of 10 Burpees, the goal would be to perform the
10 Burpees within 1 minute and then rest for the remainder time and start all over the next
minute. So for example if it takes you 30secs to do 10 Burpees you then have the remaining
time to rest which is 30secs, then start all over again the next Minute do this for 10min.
FOR TIME: This means Aim to finish the workout as quick as you can, ideally with a running
clock. For example; 5Rounds for time of 100 Burpees, so finish all 5 rounds as quick as you
can and take note of your time afterwards for future reference.
WARM UP SETS: These are to be performed with very light weights before progressing to
the main working sets, if I have not included a warm up set in certain exercises then every
single set in that workout is a working set.
KB: Kettle Bell
DB: Dumbbell
DELOAD WEEK: During this week the idea is to reduce the load on the body after a few
weeks of strenuous training. The volume and frequency of training is reduced, focusing
more on mobility, less volume and more full body training. You can also reduce the training
even more and do something completely different that takes you out the gym environment,
Yoga, Pilates, indoor rock climbing, out door cycling, get some massage therapy etc
DELOAD WEEK: During this week the idea is to reduce the load on the body after a few
weeks of strenuous training. The volume and frequency of training is reduced, focusing
more on mobility, less volume and more full body training. You can also reduce the training
even more and do something completely different that takes you out the gym environment,
Yoga, Pilates, indoor rock climbing, out door cycling, get some massage therapy etc
FB GROUP: https://www.facebook.com/groups/2217745388439186/?source_id=921758831361750
ANY questions or help needed please send an email to Crossliftrtraining@gmail.com
YOUTUBE VIDEO LINKS:

CROSSLIFTR YOUTUBE PAGE: https://www.youtube.com/channel/UCKZnpZsNkErs9DhlHh72mbQ?view_as=subscriber
FULL BODY MOBILITY: https://www.youtube.com/watch?v=rYFuhxH6ZRo&t=639s
FRONT RACK MOBILITY https://www.youtube.com/watch?v=GO10VKCS2M4
SHOULDER PAIN https://www.youtube.com/watch?v=Lhd7U7zi2kQ&t=7s
DISCLAIMER
You should consult your physician or other health care professional before starting
this or any other fitness program as well as making any nutritional changes in order
to determine if it is right for your needs.. By engaging in this program, you
acknowledge that it is your sole responsibility to consult with your physician
regarding both your medical fitness to engage in this exercise program and any
medical or physical conditions which might arise during the course of your exercise
program. If you have any concerns or questions about your health, you agree to
consult with a physician or other health-care professional. You further agree to not
disregard, avoid or delay obtaining medical or health related advice from your
health-care professional in connection with information or suggestions provided. The
use of any information provided, distributed, and promoted is to be used solely at
your own risk. Please discuss all nutritional changes with your physician or a
registered dietician. Always perform a warm-up prior to performing any type of
physical activity. If you experience faintness, dizziness, pain or shortness of breath at
any time while exercising you should stop immediately and arrange to be seen and
evaluated by a physician. No guarantee can be given that the advice promoted and
distributed will always include the most recent findings or developments with
respect to that particular subject. All exercise poses possible risk of injury or death,
depending upon your underlying medical condition. We advise everyone to take full
responsibility for their safety and know their limits. Do not take risks beyond your
level of experience, expertise, training and fitness level. Don’t perform any exercise
unless you have been shown the proper technique by a certified fitness professional
(personal trainer or certified strength and conditioning specialist). By enrolling in the
program, you agree to consult your physician or other health care professional
before starting this fitness program.
TEST WEEK
DAY 1 TEST
WARM UP
20 Banded
500M Row or Devil 20 Banded 20 Banded pull A 10 Push
Scapula
Bike Quick as You can Front Raises parts ups
Retractions
WORKOUT 1 SCORE WK1: SCORE WK6: REST

MAX EFFORT (REPS)
WEIGHTED PUSH UPS 2mins each
(Use weights that will attempt
challenge you)
2ND ATTEMPT (Try
increasing weight
used)
3RD ATTEMPT (only if

score is better on 2nd
attempt)
WORKOUT 2 SCORE WK 1 SCORE WK 2
MAX EFFORT
2mins each
(REPS)WEIGHTED
attempt
PULL UPS
2ND ATTEMPT (Try
increasing weight
used)
3RD ATTEMPT (only if

score is better on 2nd
attempt)
WORKOUT 3 AEROBIC TEST
Warm up:
500m row 5 Burpees
MAIN WORKOUT: 20MINS AMRAP
ORDER EXERCISE SCORE WK 1 SCORE WK 6

20cal Row or
Assault Bike
1A
(400m Run If
No machine)
10 Burpees
1B (Increase By 2
each Round)
This is a Ladder Workout increase the Burpees by 2 every round. E.g.; Round 1=10
Burpeesk Round 2 = Row and 12 Burpees .. Till 20mins time is up
WORKOUT 4 ACCESSORY WORK
ORDER EXERCISE SETS TIME/REPS REST WEIGHT WEIGHT USED
WEIGHTED
1 1,2,3 40secs 60s
BAR HANG
M: 2 x 40-
FARMERS
2 1,2,3 30 STEPS 60s 50kg, W:
WALK
2 x 15-20kg
DB or KB
OVERHEAD M: 2 x 28-
3 WALK (Holding 1,2,3, 20steps 60s 30kg, W:
both 2 x 12-15kg
overhead)
DAY 2 TEST
WARM UP
30 x bodyweight 12 x Lying
500m Row As 10 x Cossack 10 x Gorilla
squat as quick as 5 x Walkouts Hyper 10 Dead Bugs
quick as you can squats Squats
you can Extensions
WOKROUT 1 - MAX BARBELL FRONT SQUAT
Build to 1 Rep max

WEIGHT WK
SETS REPS REST WEIGHT WK 1
6
1st 10 90s
2nd 6 90s
3rd 3 2mins
4th 1 Rep Max 2mins

Try and beat 1 rep
5th
max
(YouTube: “Obivincent Front Rack Mobility” if you need extra Help with improving Front Rack Mobility)
WOKROUT 2 - 1 REP MAX STANDING PUSH PRESS

WEIGHT WK
6
1st 10 (Warm up set) 60s
2nd 3 (Keep light) 60s

2 (This should be
3rd Tough but still 2mins
manageable)
4th 1 Rep Max 2mins
Try and beat your 1
5th
Rep Max
WOKROUT 3 - MAX EFFORT HANGING LEG RAISES
SETS REPS SCORE WK 1 SCORE WK 6

AS MANY AS YOU
CAN, ONCE YOU LET
1
GO OF THE BAR ITS
OVER
WORKOUT 4 - SPRINT TEST (TREADMILL/MANUAL TREADMILL /OUTDOOR)
WARM UP MAIN WORKOUT REST TIME WK 1: TIME WK 6:

1 x 500M Easy
400m SPRINT 90s
Pace
400m SPRINT 90s
400m SPRINT 90s
400m SPRINT 90s
400m SPRINT 90s
400m SPRINT 90s
(FINISH 5-10mins cool down on a Bike to Flush the Legs)
DAY 3 OFF
DAY 4 TEST
WARM UP
10 x
1000m Row Or 10x Barbell
10x Banded leg 10 x Cossack 10x Banded Good KB/DB (M: 22kg | W:
5mins Bike Jefferson
Raises (E.Leg) Squats Mornings Goblet 12-14kg)
@80% Effort Curl
Squat
WOKROUT 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)
BUILD UP TO 1REP MAX

WEIGHT
WK6
1st 12 reps
2nd 8 reps
3rd 5 reps 90s-2mins
4th 3 reps
5th 1 Rep MAX
Try and Beat 1RM if

6th
Possible
WORKOUT 2 - MAX BENCH (BARBELL OR DUMBBELL) CHEST PRESS

WEIGHT
SET REPS REST WEIGHT WK1
WK6
1st 10
2nd 8
90s - 2mins each
3rd 5
set
4th 3
5th 1 REP MAX
WORKOUT 3 - ACCESSORY WORK
ORDER EXERCISE SETS REPS TEMPO REST WEIGHT
1A Barbell Hip Thrust 3 10 2sec 0
Heavy Goblet Squat

1B 3 10 2sec 60s
(KB/DB)
Barbell Good
1B 2 10 3sec 0
Mornings
Split Stance DB
1C 2 10 Each Leg 3sec 60s
Deadlifts
METCON
4 ROUNDS FOR TIME

SCORE WK
REPS EXERCISE DB WEIGHT SCORE WK 1:
6:
50x Double Unders
1A M: 2 X 27.5 - 30 kg
OR 80 Singles
1B 20x DB DEADLIFTS W: 2 X 12-15 kg
30x STEPS DB
1C
WALKING LUNGES
DAY 5
WARM UP
10x
500m Row/Run 10 x Banded Good 10 x Cossack 20 x KB/DB Banded 10x Scapula
Banded 20x Push ups
Quick as you can Mornings Squats Goblet squat Push ups
Pull Aparts
WORKOUT 1: 1 REP MAX BARBELL SQUAT
WEIGHT WK
6
1st 10 90s
2nd 6 90s
3rd 3 2mins
4th 1 Rep Max 2mins
Try and beat 1 rep

5th
max
WOKROUT 2 - 1 REP MAX STANDING MILITARY PRESS

WEIGHT WK
6
1st 10 (Warm up set) 60s
2nd 3 (Keep light) 60s
2 (This should be
3rd Tough but still 2mins
manageable)
4th 1 Rep Max 2mins
Try and beat your 1

5th
Rep Max
WORKOUT 3: LACTATE TEST
A.Finish For Time

as Quick As
B. You’ll need 2
possible; This is C.RX+ M: 30kg |
Dumbbells, M: 20 -
all about Speed W: 15kg
25kg | W: 10-12kg
so give it
EVERYTHING!!
WARM UP;
B. Perform 5reps of
Every Movement in
A. 500m Row
the workout with
the weight needed
MAIN WORKOUT ;
ORDER EXERCISES SCORE WK 1: SCORE WK 6:
20cal Row (Or Bike
1
Or 400m Run)
2 10 x DB Devil Press
20cal Row (Or Bike
3
Or 400m Run)
4 10x DB Thrusters
20cal Row (Or Bike
5
Or 400m Run)
6 10x DB Hang Clean
20cal Row (Or Bike
7
Or 400m Run)
10 x Alternate
8
Lunges
20cal Row (Or Bike
9
Or 400m Run)
*400m Run OR Assault Bike is a good substitute if you are unable to Row.
DAY 6
WARM UP
10x
500m Row/Run 10 x Banded Good 10 x Cossack 20 x KB/DB Banded 10x Scapula
Banded 20x Push ups
Quick as you can Mornings Squats Goblet squat Push ups
Pull Aparts
WORKOUT 1: BARBELL CYCLING
PREP Perform Every movement with half the weight and then another set with the weight that will be used
MAIN TIME WK
EXERCISES WEIGHT RX+ weights TIME WK 1
WORKOUT 6
7 x DEADLIFTS Men: 60kg M: 70kg
5 Rounds For 7 x HANG CLEANS Women: 35kg W: 45kg
Time of;
7 x PUSH
PRESS/JERK
(Note: All 3
exercises count as
ONE round)
ALTERNATIVE: PERFORM THE EXERCISES USING A DUMBBELL IF YOU STRUGGLE WITH A BARBELL.
EXERCISES WEIGHTS TIME WEEK 1: TIME WK 6:

MEN: 2 x 25-30kg
7 X DB DEADLIFTS
DB
5 Rounds For
Time of; WOMEN: 2 x 12-
7 X DB HANG CLEAN
14kg DB
RX+ M: 32kg Each
7 X DB PUSH PRESS
| W: 15kg Each
Please Remember these weights are Ideal weights HOWEVER

scale down if needed, 25-35kg means choose any where
between these 2 weights
(Rest 5-10mins Before Next workout)
WORKOUT 2: 15mins AMRAP
ORDER EXERCISES SCORE WK 1: SCORE WK 6:
1A 5x PULL UPS
1B 10x PUSH UPS
1C 15x SQUATS
1A 1B 1C
COUNTS AS 1
ROUND.
(FINISH 5-10mins cool down on a Bike to Flush the Legs)
DAY 7 END OF TEST WEEK / REST DAY

WEEK 2
DAY 8 LEGS & ACCESSORY WORK
WARM UP
500m Row
30 x squats as
OR Run As 10 x cossack 10 x Gorilla 10 x Lying
quick as you 5 x Walkouts
quick as you squats Squats Hyperextensions
can
can
MAIN WORKOUT
ORDER EXERCISE SETS REPS TEMPO REST(s) WEIGHTS
1st 12 3sec 60s

8 (@70%
2nd 2sec 90s
1RM)
1 FRONT SQUAT 5 (@80%
3rd 2sec 90s
1RM)
3
4th 1sec
(@90%1RM)
1st 10 3sec 60s
2nd 8 3sec 60s

BARBELL HIP
2
THRUSTS 3rd 6 3sec 60s
4th 6 3sec
1st 10 EACH LEG 3sec 60s

DB SPLIT
2nd 10 EACH LEG 3sec 60s
SQUATS (OR
3
USE A 3rd 8 EACH LEG 3sec 60s
BARBELL)
4th 8 EACH LEG 3sec
BARBELL BOX 1st 10 1sec 60-90s

STEP UPS
2nd 10 1sec 60-90s
4 M: 20-24"
3rd 10 1sec 60-90s
BOX
W: 18-20"
4th 10 1sec
BOX
1st 10 2sec 60s

BARBELL
5 GOOD 2nd 10 2sec 60s
MORNINGS
3rd 10 2sec
METCON
3 ROUNDS FOR TIME
FINISHER
RX+
ORDER EXERCISE WEIGHTS TIME:
WEIGHTS
1min LEG MEN: 2 x MEN: 2 x
1A
ONLY BIKE 25kg DB 30kg DB
20 X DB WOMEN: 2 x WOMEN: 2 x
1B
DEADLIFTS 10-12Kg DB 15Kg DB
12 STEPS DB
WALKING
1C LUNGES OR
ALTERNATING
IN ONE SPOT
ADD AN EXTRA ROUND OR 2 IF TIME PERMITS
DAY 9 CHEST/TRICEPS
WARM UP
Rowing
10 Banded 12 Hand
Tabata (20s 10 Banded 10 Banded
Scapula release push
work, 10sec front raises Pull Aparts
retractions ups
rest x 8)
10 WARM
1st 1sec 45s
INCLINE UP SET
BENCH PRESS
(Use DB if you 2nd 8 (70% 1RM) 3sec 60s
1
have issues
3rd 6 (80% 1RM) 2sec 90s
with Barbell
bench) 3 (90-95%
4th 1sec 90s
1RM)
10 WARM
1st 1sec 45s
UP SET
LYING TRICEPS
EXTENSION
2 2nd 10 3sec 60s
(USING EZ BAR
OR DB) 3rd 8 3sec 60s
4th 8 2sec 60s
10 WARM
1st 1sec 45s
UP SET
WEIGHTED 2nd 8 3sec 60s

3
TRICPES DIPS
3rd 4 2sec 60s
4th 3 2sec 60s
1st 10 5sec 60s

FLAT BENCH
4 DB CHEST 2nd 10 4sec 60s
PRESS
3rd 10 3sec 60s
CABLE
TRICPES OVER 1st 10 4sec 45s
HEAD
EXTENSION
5 2nd 8 3sec 45s
(IF NO CABLE
CHANGE TO
3rd 8 3sec 45s
DB OVER
HEAD EXT)
DEATH BY BURPEES FINISHER
RX+
Use a
Weighted
1MIN MAX Vest
1mins rest 8 x Rounds
BURPEES or add an
extra 2
rounds
DAY 10 BACK & BICEPS
WARM UP
Rowing
10 x Banded
Tabata (20s 10 x Scapula 10 x Banded 10 x Banded
Scapula
work, 10sec Pull ups Pull Aparts Pull downs
retractions
rest x 8)
ORDER EXERCISE SETS REPS TEMPO REST WEIGHTS
WEIGHTED 10 Warm up
1st 3sec 45s
PULL UPS set
(Perform
1 Negatives or 2nd 8 2sec 60s
assisted with
Bands if 3rd 8 2sec 60s
needed) 4th 8 2sec 60s
12-15 Warm
1st 1sec 45s
up set
BARBELL 2nd 12 3sec 60s

2
BICEP CURLS
3rd 8 3sec 60s
4th 6 3sec 60s
10-12 Warm
1st 1sec 45s
up set
PENDLAY 2nd 5 2sec 60s

3
ROWS
3rd 5 2sec 60s
4th 5 2sec 60s
10-12 Warm
1st 1sec 0
Up set
LAT PULL 2nd 8 3sec 0

4A
DOWN
3rd 8 3sec 0
4th 8 4sec 0
10-12 Warm
1st 1sec 45s
up set
HEAVY 2nd 10 4sec 60s
4B HAMMER
CURLS 3rd 8 5sec 60s
4th 6 6sec 60s
1st 10 3sec 45s
2nd 10 4sec 45s

BENCH DB
5
PULL OVER 3rd 10 5sec 45s
CONT…
METCON DEATH BY DEVIL PRESS (15mins AMRAP)
DB
ORDER EXERCISE RX+ WEIGHT SCORE:
WEIGHTS
20cal Rower M: 2 X M: 2 X 25-
1A
OR 400m Run 22.5kg 27.5kg
1 DEVIL PRESS W: 2 X 10-
1B W: 2 X 15kg
LADDER ** 12kg
**Video on
Crossliftr
YouTube page
**Rules: Perform 20cal row and 1 Devil Press this counts as 1 Round, you will then increase the Devil Press by
TWO each Round. EXAMPLE: 2nd round would be 20cal Row and 2 Devil Press, 3rd Round = 20cal Row and 4
Devil Press and so on.... till 15 mins is up
DAY 12 SHOULDERS
WARM UP
Rowing
Tabata (20s 10 Banded 20 Hand
10 Banded 10 Banded
work, Scapula release
front raises Pull Aparts
10sec rest retractions push ups
x 8)
MAIN WORKOUT
10-12 Warm
1st 1sec 45sec
up
BARBELL PUSH 10
PRESS 2nd 2sec 60sec
(@70%1RM)
1 (USE DB IF AN
ISSUE WITH 5 (@80%
3rd 2sec 60-90sec
BARBELLS) 1RM)
3 (@90% 1
4th 2sec
RM)
1 10 3sec 45s
SEATED
UNSUPPORTED 2nd (DROP
2 8X8 3sec 60s
LATERAL SET)
RAISES 3rd (DROP
8X8 3sec
SET)
10-12 Warm
1st 1sec 45s
up set
SEATED ARNIE 2nd 8 3sec 60s

3
PRESS
3rd 6 2sec 60s
4th 6 2sec
1st 15 2sec 0
CHEST
4A SUPPORT 2nd 12 2sec 0
FRONT RAISES
3rd 12 3sec 0
BENT OVER
LATERALS 1st 12 3sec 60s
RAISES
4B
OR MACHINE
2nd 12 3sec 60s
REVERSE FLYS
3rd 12 3sec
METCON "BYE BYE SHOULDERS"
FOR TIME ONE DB RX+ DB

ORDER SCORE:
COMPLETE: NEEDED WEIGHT
50 DOUBLE
M: 25 -
1A UNDERS /OR M: 22.5kg
27.5kg
80 SINGLES
10 X DB
(ALTERNATING)
1B W: 10-12kg W: 14 kg
HANG
SNATCHES
12 STEPS
SINGLE ARM
1C DB OVER HEAD
WALKING
LUNGES
RULES: You have a 15mins Time Cap to complete ALL 5 rounds if the time is up and you haven't finished,
STOP and write down your score
DAY 13 LEGS (POSTERIOR CHAIN)
WARM UP
500m Row
30 squats as
OR Run As 10 cossack 10 Gorilla 10 Lying
quick as you 5 Walkouts
quick as squats Squats Hyperextensions
can
you can
MAIN WORKOUT
ORDER EXERCISE SETS REPS TEMPO REST (s) WEIGHTS
1 WARM UP
1st 1sec 45s
SET
10 (@60%
2nd 2sec 60s
ROMANIAN 1RM)
1
DEADLIFTS 6 (@70%
3rd 2sec 90s - 2mins
1RM)
3 (@ 90%
4th 2sec
1RM)
WARM UP
1st 1sec 0
SET
LYING LEG 2nd 10 3sec 0

2A
CURLS
3rd 8 4sec 0
4th 6 5sec 0
(FRONT FOOT 2nd 10 EACH LEG 3sec 90s

2B ELEVATED)
SPLIT SQUAT 3rd 10 EACH LEG 3sec 90s
4th 10 EACH LEG 4sec
BARBELL SPLIT
STANCE
DEADLIFT
(BARBELL)
3 You can use a
DB as an 2nd 10 EACH LEG 3sec 60s
Alternative
3rd 10 EACH LEG 3sec
1st 12 3sec 30s
STANDING
4 2nd 12 4sec 30s
CALF RAISES
3rd 12 5sec
FINISHER
ORDER EXERCISE REPS /TIME
LEG ONLY BIKE

(NO HOLDING 60SEC 4 ROUNDS
1A FOR TIME;
ON TO THE SPRINT
HANDLE) (ADD EXTRA
1-2 ROUNDS
IF TIME
DB DEADLIFT PERMITS)
1B ( M:2 x 25KG | 12
W: 2 x 12KG)
DB
1C ALTERNATING 12
BOX STEP UPS
(M:2 x 25KG |
W: 2 x 12KG)
WEEK 3
DAY 15 LEGS ANTERIOR
WARM UP
30 x squats as 10 x
500m Row 10 x Gorilla 10 x Lying
quick as you Cossack 5 x Walkouts
OR BIKE Squats Hyperextensions
can squats
MAIN
WORKOUT
STANDING
3sec and 1sec
CALF RAISES
pause/squeeze
1A (on a machine 3 12 0
at the top of
or holding DB
the movement
to one side)
WALKING DB 1st 20-30STEPS 2sec 60s

LUNGES Can be
1B Done 2nd 20-30STEPS 2sec 60-90s
Alternated in
one spot 3rd 20-30STEPS 2sec
50reps
LEG
1st (quick as you * 60-90s
EXTENSIONS
can)
*If you can't
perform this
2
add more sets 2nd 10 4sec 60-90ss
to other
exercises
3 (DROP
8x8x8 3sec
SET)
1st 15 2sec 0
12 (40-50% 3sec down and

2nd 0
1RM) 3 sec up
TEMPO
3A BARBELL 10 (50-55% 4sec down and
3rd 0
SQUATS 1RM) 2sec up
8 (60-65% 5sec and 1 sec

4th 0
1RM) up
1st 12 each leg 3sec 90s
2nd 12 each leg 3sec 90s -2mins

DB SPLIT
3B
SQUATS 3rd 10 each leg 4sec 90s -2mins
4th 10 each leg 4sec
METCON "BYE BYE LEGS"
DB RX+ DB
ORDER EXERCISE TIME:
WEIGHT WEIGHT
60SEC BIKE OR M: 2 X M: 27.5 -
1A
ROWER 25kg 30kg
4 ROUNDS
W: 2 x 10- TOTAL
1B 40 x SQUATS W: 14kg
12kg
20 x DB
1C WALKING
LUNGES
ADD AN EXTRA ROUND IF NEEDED
DAY 16 CHEST/TRICEPS
WARM UP
Rowing
10 Banded 20 Hand
Tabata (20s 10 Banded front 10 Banded
Scapula release
work, 10sec raises Pull Aparts
retractions push ups
rest x 8)
NORMAL PUSH Quick as

1st 20 30s
UPS you can
ELBOWS IN
2nd 10 3sec 30s
PUSH UPS
1
NORMAL PUSH
3rd 10 4sec 30s
UPS
ELBOWS IN
4th 10 5sec 30s
PUSH UPS
1st 12 3sec 0
2nd 10 3sec 0
INCLINE DB
2A 3rd
CHEST PRESS 10x10x10 3sec 0
(Drop set)
PLANK PRESS 1st 10 4sec 45-60s

(alternative, db
2B 2nd 10 4sec 45-60s
elbows in push
ups) 3rd 10 4sec 45-60s
1st
10x10x10 3sec 0
CABLE FLYS (Drop set)
(Alternative;
3A 2nd
Incline Bench DB 10x10x10 4sec 0
Flys) (Drop set)
CABLE ROPE
1st
TRICEPS OVER 10x10x10 3sec 45-60s
(Drops et)
HEAD EXT
3B
(Alternative;
2nd (Drops
Seated Overhead 10x10x10 4sec 45-60s
et)
Triceps Ext)
WIDE DIPS
(Focusing on 1st 8 2sec 60
chest)
NARROW DIPS
2nd 8 2sec 60
(Triceps focus)
WIDE DIPS
4 (Focusing on 3rd 8 3sec 60
chest)
NARROW DIPS
4th 8 3sec 60
(Triceps focus)
(Perform these
weighted if
possible)
CONT….
"CORE OF STEEL"
ORDER EXERCISE REPS SETS REST
Stability Ball
1A Jack-knife (Or 10 2 0
TRX Jack-knife)
Stability Ball
1B Rollouts (Or TRX 10 2 0
Superman)
Alternating
1C 10 2 0
Superman Plank
1D Hollow Hold 20-30sec 2 60s

WARM UP
Rowing 10 x
10 x
Tabata (20s 10 x Scapula Pull Banded 10 x Banded
Banded Pull
work, 10sec ups Scapula Pull Aparts
downs
rest x 8) retractions
MAIN
WOKROUT
1st 15 2sec 0
CABLE PULL
OVER 2nd 12 4sec 0
1A
(Alternative;
Bench Pull Over) 3rd (Drop
8x8x8 4sec 0
set)
CABLE ROPE 1st 15 2sec 45s
BICEP CURLS
1B (Alternative 2nd 12 3sec 60s
Standing DB 3rd (Drop
curls) 8x8x8 4sec
set)
1st 12 2sec 45-60s

PULL UPS (use
2 Resistance Bands 2nd Till Failure 3sec 45-60s
if needed)
3rd Till Failure 3sec
1st 12 3sec 0
LYING INCLINE 2nd (Drop
3A 10x10 3sec 0
DB BICEP CURLS set)
3rd (Drop
10x10 4sec 0
set)
1st 12 2sec 60s
SINGLE ARM DB
3B 2nd 12 3sec 60s
ROWS
3rd 12 3sec
1st (Drop
12x12 3sec 0
set)
LAT PULL 2nd (Drop
4A 12x12 3sec 0
DOWNS set)
1st (Drop
10x10 4sec 60s
SEATED set)
4B
HAMMER CURLS 2nd (Drop
10x10 4sec 60s
set)
FINISHER ROWING EMOM
1st Min 2nd Min RX+
M: 10 M: 20cal
12-15min M: 15cal Row 12 Burpees
Burpees Row
EMOM
W: 10 W: 15cal 10-12
W: 12cal Row
Burpees Row Burpees
NOTE: You can add extra minutes if you need to, you must have at least 20secs rest before the next round if not
reduce the calories ,by 1 or 2, also you can increase the cals by 1/2 if needed, you can also add a few more reps
to the Burpees if you feel they aren’t challenging enough.
WARM UP
500m Row
OR Run As 30 squats as 10 cossack 10 Gorilla 10 Lying
5 Walkouts
quick as you quick as you can squats Squats Hyperextensions
can
MAIN WORKOUT
Banded KB/DB 1st 10 3sec 60s

GOBLET SQUAT
1 (can be done
without the
Band) 2nd 10 4sec 60s
3rd 10 4sec 60s
Pause Hip
below the
12 warm up
1st knee & a 2 0
set
sec
eccentric
Pause Hip
below the
12 (@50%
2nd knee & a 2 0
1RM)
PAUSE sec
DEADLIFT eccentric
2A
(OR Pause Pause Hip
SUMO) below the
10 (@55-60%
3rd knee & a 2 0
1RM)
sec
eccentric
Pause Hip
below the
8 (@65%
4th knee & a 2
1RM)
sec
eccentric
1st 12 each leg 2sec 90s-2mins
DEFICIT DB/KB
2B REVERSE 2nd 10 each leg 2sec 90s-2mins
LUNGES
3rd 10 each leg 2sec 90s-2mins
12 Warm up
1st 2sec 60s
set
BARBELL HIP 2nd 10 3sec 60s

3
THRUSTS
3rd 10 4sec 60s
4th 10 4sec
1st 10 Each leg 3sec 60s

BARBELL STEP
UPS 2nd 11 Each leg 3sec 60s
4 Complete all 10
reps on one leg
First before 3rd 12 Each leg 3sec 0
swapping to the
other leg
CONT…
FINISHER
DB
ORDER EXERCISES TIME: RX+
WEIGHT
20cal Row or M: 25 -
1A 30 Cal Row
Devil BIKE 27.5kg 5 ROUNDS
10 X DB Clean
W: 10 - 10 DB CLEAN M: 30-32kg
1B and Press (5
12kg + PRESS W: 12-15kg
Each Side)
DAY 20 SHOULDERS/ABS
WARM UP
Rowing
10 Banded 10 DB
Tabata (20s 10 Banded
10 Lying Y raises Scapula rotator Cuff
work, 10sec Pull Aparts
retractions Rotations
rest x 8)

10-12 Warm
1st 1sec 45sec
up
STANDING 2nd 15 (50% 1RM) 2sec 60sec

1
MILITARY PRESS
3rd 12 (60% 1RM) 3sec 60sec
4th 12 (70% 1RM) 4sec 60sec
1st 10 3sec 45s

CABLE FACE
PULLS (Use 2nd 10 4sec 45s
2
Resistance band
if no Cable) 3rd
10X10 4sec 45s
(Drop set)
10-12 Warm
1st 0
up set
SEATED DB 2nd 20 2sec 0
3A SHOULDER
PRESS 3rd
15 x 10 3sec 0
(Drop set)
4th
12 x 10 4sec 0
(Drop set)
10-12 Warm
1st 1sec 45s
up set
DB LATERAL 2nd 15 2sec 60s

3B
RAISES 3rd
15x 10 3sec 60s
(Drop set)
4th
15x10 4sec 60s
(Drop set)
BENT OVER 1st 15 2sec 0

LATERAL RAISES
4A 2nd 12 2sec 0
OR MACHINE
REVERSE FLYS 3rd 10 3sec 0
1st 15 3sec 45s

CHEST
4B SUPPORTED 2nd 12 3sec 45s
FRONT RAISES
3rd 10 3sec 45s
ABS CIRCUIT
ORDER EXERCISE REPS SETS REST

HANGING LEG
1A 10 2 0
RAISES
BANDED WOOD
CHOP (CAN USE 10 each
1B 2 0
A CABLE side
MACHINE)
SIDE PLANK 10 each
1C 2 0
TWIST side
SIDE PLANK LEG 10 each
1D 2 0
RAISES side
1E TOE TOUCHES 10 2 60s

WEEK 4
DAY 22 FUNCTIONAL TRAINING
WARM UP
500M Row or
10 Lying 10 Banded 10 Banded
Devil Bike Quick 10 Cossack squats 5 Walkouts 10 Gorilla Squats
Hyperextensions front raises Rotations
as You can
10 Banded Pull
Aparts
ORDER EXERCISE SETS REPS REST WEIGHTS
1 DB/KB TURKISH GET UPS 2 5 (each side) 60s
PISTOL SQUATS
2 3 10 (each side) 60s
(Alternative; Box pistol
Squats)
KB/DB SINGLE ARM 20 (swap arms

3A 3 0
OVER HEAD LUNGES after 10 steps)
3B KB FRONT RACK CARRIES 3 15-20 steps 60s
4 BIRD DOG ROWS 3 10 Each Side 60s
5 DB FARMERS CARRY 3 20steps 60sec
METCON: 5 ROUNDS FOR TIME
ORDER EXERCISE DB WEIGHTS RX+ WEIGHTS TIME:
M: 2 x 22.5kg,
M: 2 x 27.5kg ,
1A 10 x DB THRUSTERS W: 2 x 10-
W: 2 x 12-15KG
12KG
1B 400m Run
(Alternative; 25 Cal
Assault Bike OR 500m
Rowing)
DAY 23 FULL BODY WORKOUT
WARM UP
500M Row or
Assault Bike 10 Cossack squats 5 Walkouts 10 Gorilla Squats
Quick as You can
1st 10 (65-70% 1rm) 3sec 0
1A FRONT SQUATS 2nd 6 (70-75% 1rm) 3sec 0
1st 10 1sec 0
1B DB ALTERNATE LUNGES 2nd 10 1sec 0
1st 10 each Leg 3sec 90s

DB SPLIT STANCE
1C 2nd 10 each Leg 3sec 90s
DEADLIFTS
1st 12 3sec 0
2A INCLINE DB CHEST PRESS 2nd (Drop set) 10x10 4sec 0
1st 12 3sec 0
2B DB LATERAL RAISES 2nd (Drop set) 10x10 4sec 0
1st 12 2sec 90s

CHEST SUPPORT DB
2C 2nd (Drop set) 10x10 2sec 90s
ROWS
1st 10 3sec 0
3A
BARBELL CURLS 2nd 10 4sec 0
ELBOWS CLOSE TRICEPS 1st 10 3sec 0

DIPS
3B
(Alternative; Bench Dips 2nd 0 4sec 0
OR Cable push down)
STANDING DB SINGLE 1st 10 3sec 90s

3C ARM SHOULDER PRESS
(ELBOWS IN)
2nd 10 3sec 90s
1st 10 3sec 0
4A CABLE FLYS
2nd 10 3sec 0
1st 10 3sec 0
4B CABLE PULL OVER
2nd 10 3sec 0
1st 10 3sec 90s

4C PUSH UPS
2nd 10 3sec 90s
DAY 24 ACTIVE RECOVERY
Pick ONE; TIME
A. 5km Run (Outdoors or 1%

incline on Treadmill Or a True
Runner)
RUNNING
/CYCLE/ROWING B. 10-15km Bike
C. 5km Rowing Moderate Pace (at

19-20 stroke per minute, Rest
60secs every 1000m)
MOBILITY 101
1 Shoulder Cars x5 Each Side
2 Standing Hip Cars x 5 Each side
3 Reverse Plank + Hold x 5 Hold for 10sec each rep
4 Jefferson Curl x5
5 Lying Banded Dead Bugs x 10 each side
6 Med Ball thoracic Spine Stretch 90sec-2mins
7 Cow Cat Stretch x 10
8 Scapula Push ups x 10
9 Pigeon Stretch 60sec each side
10 Ankle Rotations 10 each side
(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST )

DAY 26 BARBELL CYCLING / CONDITIONING
WARM UP/ PREP WORK

Banded
Burpees into COSSACK
500m Row @70% (15kg) Med Ball Slams OR Scapula GORRILA
WALKOUTS x 5 Explosive Jump SQUATS x
effort KB swings x 12 Retractions x SQUATS x 12
x6 12
12
BARBELL
BARBELL CLEAN AND
JEFFERSON CURL
PRESS x 12
x6
WORKOUT 1 "DT" WOD
ORDER EXERCISE (BARBELL) WEIGHT RX+ TIME COMPLETED:
1A 12 x DEADLIFTS M: 55-60kg M: 70kg

5 ROUNDS
FOR TIME
1B 9 x HANG CLEANS W: 25kg W: 40kg
1C 6 x PUSH PRESS 7 X ROUNDS
ORDER DB ALTERNATIVE ROUNDS WEIGHT RX+
(USING 2 X DB) 5 M: 2 X 20-25kg M: 2 x 30kg
1A 12 DEADLIFTS W: 2 X 10-12kg W: 2x 15kg
1B 9 HANG CLEANS 7 X ROUNDS
1C 6 PUSH PRESS
WORKOUT 2 DOUBLE UNDERS AND DEATH DROPS
EXERCISE (COMPLETE
ORDER RX+ TIME:
FOR TIME)
50 X DOUBLE
50 X DOUBLE UNDERS /
1A UNDERS / 80
80 SINGLES
SINGLES
6 X BURPEES
5 X BURPEES BOX JUMP
1B BOX JUMP
OVER (M: 24"| W: 20")
OVER
50 X DOUBLE
1C UNDERS / 80
80 SINGLES
SINGLES
8 X BURPEES
1D BOX JUMP
OVER
OVER
50 X DOUBLE
1E UNDERS / 80
80 SINGLES
SINGLES
10 X BURPEES
1F BOX JUMP
OVER
OVER
50 X DOUBLE
1G UNDERS / 80
80 SINGLES
SINGLES
12 X BURPEES
1H BOX JUMP
OVER
OVER
12mins TIME CAP To
Complete the entire
workout
COOL DOWN: 10 Mins on a Bike at very easy/steady pace

WARM UP
500M Row or
Quick as You can
1st 10 (55-60% 1rm) 5sec 0
1A TEMPO BARBELL SQUATS 2nd 6 (65-70% 1rm) 5sec 0
1st 10 1sec 0

DB SPLIT STANCE
DEADLIFTS
1st 12 (65% 1rm) 2sec 0
2A BARBELL PUSH PRESS 2nd 10 (70% 1rm) 3sec 0
1st 12 to 15 reps 3sec 0
2B PUSH UPS 2nd 12 to 15 reps 4sec 0
1st 12 2sec 90s

CHEST SUPPORT DB
ROWS
1st 10 3sec 0
3A BARBELL CURLS
2nd 10 3sec 0
DIPS
3B
OR Cable push down)
STANDING DB SINGLE
1st 10 3sec 90s
ARM SHOULDER PRESS
3C
(ELBOWS IN) 2nd 10 4sec 90s
1st 10 1sec 0
4A PULL UPS
2nd 10 1sec 0
1st 10 3sec 0
4B DB LATERAL RAISES
2nd 10 4sec 0
1st 10 3sec 90s

4C PUSH UPS
2nd 10 4sec 90s
WEEK 5
WARM UP
500m Row OR
10 Cossack 10 Gorilla 10 Lying
Run As quick as 30 squats as quick as you can 5 Walkouts
squats Squats Hyperextensions
you can
MAIN WORKOUT
1st 12 3sec 60s
2nd 8 (@70% 1RM) 2sec 90s

1 BARBELL SQUAT
3rd 5 (@80% 1RM) 2sec 2mins
4th 3 (@90%1RM) 1sec
1ST 10 3sec 60s
2ND 8 3sec 60-90s

2 BARBELL HIP THRUSTS
3RD 6 3sec 60-90s
4TH 6 3sec
1ST 10 EACH LEG 3sec 60s
2ND 10 EACH LEG 3sec 60s

DB BULGARIAN SPLIT
3
SQUATS OR USE A BARBELL 3RD 8 EACH LEG 2sec 60s
4TH 6 EACH LEG 2sec
1ST 10 1sec 60-90s

BARBELL BOX STEP UPS
2ND 10 1sec 60-90s
4
MEN: 20-24" BOX 3RD 10 1sec 60-90s
WOMEN: 18-20" BOX 4TH 10 1sec
1ST 10 2sec 60s

BARBELL GOOD MORNINGS
5 (ALTERNATIVE: BANDED HIP
HINGE) 2ND 10 2sec 60s
3RD 10 2sec
METCON FINISHER
5 ROUNDS FOR
EXERCISE WEIGHTS RX+ WEIGHT TIME:
TIME
MEN:
1A 60sec LEG ONLY BIKE 2 x 22.5kg M: 25kg
DB EACH
WOMEN:
1B 10 X DB DEADLIFTS 2 x 10- W: 2 X 14-15kg
12Kg
1C 10 X DB POWER CLEANS
1D 10 X DB FRONT SQUATS
1A,1B,1C,1D =
ONE ROUND
WARM UP
Rowing Tabata 10 Banded 20 Hand

10 Banded
(20s work, 10sec 10 Banded front raises Scapula release push
Pull Aparts
rest x 8) retractions ups
MAIN WORKOUT
1st 10 Warm Up 1sec 30s
INCLINE BENCH PRESS (Use 2nd 8 (70% 1RM) 3sec 90s

1 DB if you have issues with
Barbell bench) 3rd 5 (80% 1RM) 2sec 90-2mins
3 (90-95%
4th 1sec
1RM)
10 WARM UP
1st 1sec 30s
SET
LYING TRICEPS EXTENSION

2 2nd 10 3sec 60s
(using EZ bar)
3rd 8 3sec 60s
4th 8 2sec 60s
10 LIGHT
1st WARM UP 1sec 30s
SET
3 WEIGHTED TRICPES DIPS 2nd 8 3sec 60s
3rd 4 2sec 60s
4th 3 2sec 60s
1st 10 5sec 60s

FLAT BENCH DB CHEST
4 2nd 10 4sec 60s
PRESS
3rd 10 3sec 60s
1st 10 4sec 60s

CABLE TRICPES OVER HEAD
5 EXTENSION (if no cable do
2nd 8 3sec 60s
db over head ext)
3rd 8 3sec 60s
TABATA FINISHER
RX+
Use a
Weighted
Vest
DEATH BY PUSH UPS 30sec Push ups 15secs Rest 8 rounds
or add an
extra 2
rounds
WARM UP
Rowing Tabata 10 x Banded

10 x Banded 10 x Banded
(20s work, 10sec 10 x Scapula Pull ups Scapula
Pull Aparts Pull downs
rest x 8) retractions
MAIN WORKOUT
ORDER EXERCISE SETS REPS TEMPO REST(S) WEIGHTS

10 Warm up
1st 3sec 45s
set
WEIGHTED PULL UPS 2nd 8 2sec 60s
1 Perform Negatives or
assisted if needed 3rd 8 2sec 60s
4th 8 2sec 60s
12-15
1st Warm up 1sec 45s
set
2 BARBELL BICEP CURLS 2nd 12 3sec 60s
3rd 6 3sec 60s
4th 6 3sec 60s
10-12
set
3 PENDLAY ROWS 2nd 6 2sec 60s
3rd 6 2sec 60s
4th 6 2sec 60s
10-12
1st Warm Up 1sec 45s
set
4A LAT PULL DOWN 2nd 10 3sec 60s
3rd 10 3sec 60s
4th 10 4sec 60s
10-12
set
4B HEAVY HAMMER CURLS 2nd 10 4sec 60s
3rd 8 5sec 60s
4th 6 6sec 60s
1st 10 3sec 45s
2nd 10 4sec 60s

5 BENCH PULL OVER
3rd 10 5sec 60s
CONT…
DAY 31
DEATH BY DEVIL PRESS
METCON
**EXAMPLE OF
12-15mins
EXERCISE DB WEIGHTS RX+ WEIGHT HOW THIS SCORE:
AMRAP
SHOULD GO
1st round 20cal

M: 2 X 25-
1A 20cal ROWER OR 400m RUN M: 2 X 22.5 row + 2 Devil
27.5KG
press
2nd round, 20cal

1B DB DEVIL PRESS LADDER ** W: 2 X 10-12KG W: 2 X 15KG row + 4 Devil
Press
3rd Round, 20cal

(Crossliftr Training YouTube page for
row + 6 Devil
the demo of a DB DEVIL PRESS)
press
Keep going till

time is up
**Rules: Perform 20cal row and 2 Devil Press this counts as 1 Round, you will then increase the Devil Press by TWO EACH ROUND.
DAY 33 SHOULDERS
WARM UP
Rowing Tabata 20 Hand

10 Banded front 10 Banded Scapula 10 Banded
(20s work, 10sec release push
raises retractions Pull Aparts
rest x 8) ups
MAIN WORKOUT

10-12 Warm
1st 1sec 60s
up
2nd 10 (60% 1rm) 2sec 60-90s
1 PUSH PRESS
3rd 5 (80% 1rm) 2sec 90s-2mins
4th 3 (90% 1rm) 2sec
1st 10 3sec 60s
SEATED 2nd 10 3sec 60s

2 UNSUPPORTED
LATERAL RAISES 3rd 10 3sec 60s
4th 10 3sec
10-12 Warm
1st 1sec 45s
up set
SEATED ARNIE 2nd 8 3sec 60s

3
PRESS
3rd 6 2sec 60s
4th 6 2sec
1st 15 2sec 0
CHEST SUPPORT
4A 2nd 12 2sec 0
FRONT RAISES
3rd 12 3sec 0
BENT OVER 1st 12 3sec 60s

LATERALS RAISES
4B
2nd 12 3sec 60s
OR MACHINE
3rd 12 3sec
REVERSE FLYS
TIME
5 ROUNDS FOR TIME ONE DB NEEDED RX+ WEIGHT
COMPLETED:
50 DOUBLE UNDERS
1A M: 25kg M: 27.5kg
/OR 80 SINGLES
10 X DB
1B ALTERNATING W: 10-12kg W: 14-15 kg
HANG SNATCHES
12 STEPS SINGLE
ARM DB OVER
HEAD WALKING
1C LUNGES
(Make sure to swap
arms used each
round)
RULES: You have 15mins to complete ALL 5 rounds if the time is up and you haven't finished the STOP and write down your
score
WARM UP
500m Row OR 10
30 squats as quick as you 10 Gorilla 10 Lying
Run As quick as cossack 5 Walkouts
can Squats Hyperextensions
you can squats
MAIN WORKOUT
1 WARM UP
1st 30s
SET
2nd 10 (60% 1RM) 2sec 60s

1 ROMANIAN DEADLIFTS
3rd 6 (70% 1RM) 2sec 60s
4th 3 (90% 1RM) 2sec 60s
1st WARM UP SET
LYING LEG CURLS 2nd 10 3sec 0

2A (Alternative would be DB
Stiff Leg Toe Elevated RDL 3rd 8 4sec 0
4th 6 5sec 0
1st 12 EACH LEG 2SEC 60s
FRONT FOOT ELEVATED 2nd 10 EACH LEG 3SEC 90s

2B
REVERSE SPLIT SQUAT
3rd 10 EACH LEG 3SEC 90s
4th 10 EACH LEG 4SEC
1st 10 EACH LEG 3SEC 60s

BARBELL SPLIT STANCE
DEADLIFT
3
(You can use a DB as 2nd 10 EACH LEG 3SEC 60s
Alternative)
3rd 10 EACH LEG 3SEC 60s
1st 12 3sec 30s
4 STANDING CALF RAISES 2nd 12 4sec 30s
3rd 12 5sec 30s
FINISHER
DB
ORDER EXERCISE RX+ TIME:
WEIGHT
20cal Row Or 20cal Devil M: 2 x
1A M: 2 x 25kg
Bike 22.5kg
5 ROUNDS
FOR TIME;
10 x DB HANG SQUAT W: 2 x
1B W: 2 x 14kg
CLEANS 10-12kg
WEEK 6
(RE-DO TEST WEEK 1)
WEEK 7
DELOAD WEEK
WARM UP
500M Row or
10 Banded
Devil Bike 10 Lying 10 Banded
10 Cossack squats 5 Walkouts 10 Gorilla Squats Scapula
Quick as You Hyperextensions front raises
retractions
can
MAIN
WORKOUT
1st 10 (@50% 1rm) 3sec 0
1A BARBELL SQUATS 2nd 10 (@50% 1rm) 3sec 0
1st 10 1sec 60s

DB ALTERNATE
1B 2nd 10 1sec 60s
LUNGES
1st 12 2sec 0
INCLINE DB CHEST
2A 2nd 12 2sec 0
PRESS
1st 12 2sec 60s

CHEST SUPPORT DB
2B 2nd 12 2sec 60s
ROWS
1st 10 2sec 0
INCLINE DB BICEP
3A
CURLS 2nd 10 2sec 0
TRICEPS DB OVER
1st 10 2sec 0
HEAD EXTENSION
3B
(Alternative; PLANK
2nd 10 2sec 0
PRESS)
STANDING DB SINGLE
ARM SHOULDER 1st 10 1sec 60s
3C PRESS
1st 10 1sec 0
4A PULL UPS
2nd 10 1sec 0
HANGING OR LYING 1st 10 1sec 0

4B
LEG RAISES 2nd 10 1sec 0
1st 10 1sec 60s

4C BUTTERFLY SIT UPS
2nd 10 1sec 60s
20min EMOM
Rx+ (30mins
1st Min Rower Or Devil Bike (M:12cal | W: 10Cal)
EMOM)
10 x Down ups (Burpees without the jump

2nd Min
at the top)
MOBILITY 101
1 Shoulder Cars ** x5 Each Side
2 Standing Hip Cars ** x 5 Each side

x 5 Hold for 10sec
3 Reverse Plank + Hold
each rep
4 Jefferson Curl x5
lying Banded Dead
5 x 10 each side
Bugs
Med Ball thoracic
6 90sec-2mins
Spine Stretch
7 Cow Cat Stretch x 10
8 Scapula Push ups x 10
9 Pigeon Stretch 60sec each side
10 Ankle Rotations 10 each side
(FOR FULL INSTRUCTIONS ON ALL OF THESE CHECK OUT MY MOBILITY PLAYLIST

ON YOUTUBE.COM/OBIVINCENT
WARM UP
500M Row or 10 Banded

10 Lying 10 Banded
Devil Bike Quick 10 Cossack squats 5 Walkouts 10 Gorilla Squats Scapula
Hyperextensions front raises
as You can retractions
10 Banded Pull
Aparts
MAIN WORKOUT
1st 10 (50%1rm) 3sec 0
1A FRONT SQUATS 2nd 10 (50%1rm) 3sec 0
3rd 10 (50%1rm) 3sec 0
1st 10 2sec 60-90s

DB REVERSE
1B 2nd 10 2sec 60-90s
ALTERNATE LUNGES
3rd 10 2sec
1st 10 2sec 0
STANDING BARBELL
2A
PUSH PRESS 2nd 10 3sec 0
1st 12 4sec 60s

2B PUSH UPS
2nd 12 4sec
1st 12 3sec 0
ROMANIAN
3A
DEADLIFTS 2nd 12 3sec
1st 10 3sec 60s

PLANK PRESS OR
3B
ELBOWS IN PUSH UPS
2nd 10 3sec
1st 10 1sec 0
4A FLAT BENCH PRESS
2nd 10 1sec
1st 10 2sec 60s

2nd 10 2sec
ALTERNATE
5A 2sets 10 1sec 0
SUPERMAN PLANK
5B SIDE PLANK TWIST 2sets 10 each side 1sec 45s
ADVANCE PLANK
(Move shoulders and
2sets 1 Hold for 60s 30s
arms further away
6 from the body)
(ALTERNATIVE; DO A
NORMAL PLANK)
DAY 47 SPRINT INTERVALS & MOBILITY
Treadmill/Trueform Runner/outdoor Running Intervals
WORK REST TIME:
800m 2min
400m 2min
200m 2min
150m 2min
200m 2min
400m 2min
800m 2min
Aim to Keep A Consistent Time on Each Interval
MOBILITY 101
Shoulder Cars x5 Each Side

Standing Hip
x 5 Each side
Cars
Reverse Plank x 5 (Hold for 10sec
+ Hold each rep)
Jefferson Curl x5
lying Banded
x 10 each side
Dead Bugs
Med Ball
thoracic Spine 90sec-2mins
Stretch
Cow Cat
x 10
Stretch
Scapula Push
x 10
ups
Pigeon Stretch 60sec each side
Ankle
10 each side
Rotations
(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY

PLAYLIST )
DAY 48 FREE DO WHATEVER YOU WANT EITHER ANY OF THE WORKOUTS OR AN OUTDOOR ACTIVITY/ CLASS OR TRY SOMETHING NEW (SOME
DAY YOGA, PILATES ETC)
WEEK 8
DAY 49 LEGS ANTERIOR
WARM UP
500m Row OR 30 x squats as quick 10 x cossack 10 x Gorilla 10 x Lying

5 x Walkouts
BIKE as you can squats Squats Hyperextensions
MAIN WORKOUT
STANDING CALF
3sec and 1sec
RAISES (ON A 0
pause/squeeze
1A MACHINE OR 3 15
at the top of
HOLDING DB TO
the movement
ONE SIDE)
20 steps WALKING 1st 20-30STEPS 2sec 60-90s

DB LUNGES Can be
1B
Done Alternated in
one spot 2nd 20-30STEPS 2sec 60-90s
3rd 20-30STEPS 2sec
50reps (quick as
1st * 60-90s
LEG EXTENSIONS you can)
2nd 10 4sec 60-90s

2
*If you can't
perform these add 3rd
8x8x8x8 3sec
more sets to other (DROPSET)
exercises
1st 20 2sec 0
2nd 15 (45-50% 1RPM) 3sec 0

3A BARBELL SQUATS 12 (@55-60%
3rd 4sec 0
1RPM)
10 (@65-70%
4th 4sec 0
1RPM)
1st 12 each leg 3sec 60-90s
2nd 12 each leg 3sec 90-2mins

3B DB SPLIT SQUATS
3rd 12 each leg 3sec 90s-2mins
METCON "BYE BYE LEGS"

DB
ORDER EXERCISE TOTAL TIME:
WEIGHTS
1A 1min Leg Only Bike M: 2 x 25kg,
W:
1B 30 Squats 4 ROUNDS
2 x 10-12kg
20 Alternating DB
Box step ups
1C
(M:24" | W 20"
BOX)
ADD AN EXTRA ROUND IF NEEDED
WARM UP MAIN WORKOUT

10 Banded front 10 Banded Pull
(20s work, 10sec Scapula release push
raises Aparts
MAIN WORKOUT
Quick as you
PUSH UPS 1st 20 30
can
ELBOWS IN PUSH UPS 2nd 10 3sec 30

1
NORMAL PUSH UPS 3rd 10 4sec 30
ELBOWS IN PUSH UPS 4th 10 5sec 30
1st 12 3sec 0
INCLINE DB CHEST 2nd 10 3sec 0
2A
PRESS
3rd (Drop
10x10x10 3sec 0
set)
1st 10 4sec 60-90s

PLANK PRESS
2B (alternative; db 2nd 10 4sec 60-90s
elbows in push ups)
3rd 10 4sec 60-90s
1st (Drop
CABLE FLYS 10x10x10 3sec 0
set)
3A (Alternative; Incline
Bench Flys) 2nd (Drop
10x10x10 4sec 0
set)
CABLE ROPE TRICEPS 1st (Drop
10x10x10 3sec 60s
OVER HEAD EXT set)
3B (Alternative; Seated
2nd (Drop
DB Overhead Triceps 10x10x10 4sec 60s
set)
Ext)
WIDE DIPS (Focusing

1st 8 2sec 60s
on chest)
NARROW DIPS
2nd 8 2sec 60s
(Triceps focus)
WIDE DIPS (Focusing
4 3rd 8 3sec 60s
on chest)
NARROW DIPS
4th 8 3sec
(Triceps focus)
(Perform these
weighted if possible)
FINISHER "CORE OF STEEL"
EXERCISE REPS SETS REST

STABILITY BALL JACK
1A KNIFE (OR TRX JACK 10 2 0
KNIFE)
STABILITY BALL
1B ROLLOUTS (OR TRX 10 2 0
SUPERMAN)
1C SUPERMAN PLANK 10 2 0
1D HOLLOW HOLD 20-30sec 2 60s

WARM UP
Rowing Tabata
10 x Banded 10 x Banded
(20s work, 10sec 10 x Scapula Pull ups
Pull Aparts Pull downs
rest x 8)
MAIN WORKOUT
1st 15 2sec 0
CABLE PULL OVER
1A (Alternative; Bench 2nd 12 4sec 0
Pull Over)
3rd (Drop set) 8x8x8 4sec 0
1st 15 2sec 60s

CABLE ROPE BICEP
1B CURLS (Alternative; 2nd 12 3sec 60s
Standing DB curls)
3rd (Drop set) 8x8x8 4sec
1st 12 2sec 45s

PULL UPS
2 (Alternative; use 2nd Till Failure 3sec 60s
Resistance Bands)
3rd Till Failure 3sec
1st 12 3sec 0
LYING INCLINE DB
3A 2nd (Drop set) 10x10 3sec 0
BICEP CURLS
3rd (Drop set) 10x10 4sec 0
1st 12 2sec 60s

SINGLE ARM DB
3B 2nd 12 3sec 60s
ROWS
3rd 12 3sec
1st (Drop set) 12x12 3sec 0

4A LAT PULL DOWNS
2nd (Drop set) 12x12 3sec 0
SEATED HAMMER
4B 1st (Drop set) 10x10 4sec 60s
CURLS
2nd (Drop set) 10x10 4sec
FINISHER ROWING EMOM

Calories on the
RX+
Rower
M: 15cal M: 20cal
12-15min EMOM
W: 12cal W: 15cal
NOTE: You can add extra minutes if you need to, you must have at least 20secs rest before the next round if not reduce the calories
by 1 or 2. Or rest an extra minute then continue.
WARM UP
500m Row OR
30 squats as quick as 10 Cossack 10 Gorilla 10 Lying
Run As quick as 5 Walkouts
you can squats Squats Hyperextensions
you can
MAIN WORKOUT
Banded KB/DB 1st 10 3sec 60s

GOBLET SQUAT (can
1 2nd 10 4sec 60s
be done without the
Band)
3rd 10 4sec
Pause below
the knee & a
1st 12 warm up set 0
2 sec
eccentric
Pause below
the knee & a
2nd 12 (50% 1RM) 0
2 sec
eccentric
2A PAUSE DEADLIFTS
Pause below
the knee & a
3rd 8 (60% 1RM) 0
2 sec
eccentric
Pause below
the knee & a
4th 6 (70% 1RM) 0
2 sec
eccentric
1st 12 each leg 2sec 60s
2nd 10 each leg 2sec 90s

DEFICIT DB/KB
2B
REVERSE LUNGES 3rd 10 each leg 2sec 90s
1st 12 Warm up set 2sec 60s
2nd 10 3sec 60s

BARBELL HIP
3
THRUSTS 3rd 10 4sec 60s
4th 10 4sec
1st 10 Each leg 3sec 60s

BARBELL STEP UPS
2nd 11 Each leg 3sec 60s
4 (e.g Complete all 10

reps on one leg First
3rd 12 Each leg 3sec
before swapping to
the other leg)
FINISHER
1min (LEG ONLY)

1A TIME:
BIKE or 400m Run
20 X KB RUSSIAN M: 26-32Kg, 5 ROUNDS
1B
SWINGS W: 15-20kg
10 X KB GOBLET
1C
SQUAT
DAY 54 SHOULDERS/ABS
WARM UP

10 Banded front 10 Banded Pull
(20s work, 10sec Scapula release push
raises Aparts
MAIN WORKOUT
1st 10-12 Warm up 1sec 45s
2nd 15 (40% 1RM) 2sec 90s

1 BARBELL PUSH PRESS
3rd 12 (60% 1RM) 3sec 90s-2mins
4th 8 (70% 1RM) 4sec
1st 10 3sec 45s
CABLE FACE PULLS 2nd 10 4sec 45s

2 (Use Resistance band
if no Cable) 3rd (Drop set) 10X10 4sec 45s
1st 10-12 Warm up set
2nd 20 2sec 0
SEATED DB
2A
SHOULDER PRESS 3rd (Drop set) 15x 10 3sec 0
4th (Drop set) 12 x 10 4sec 0
1st 10-12 Warm up set 1sec 45s
2nd 15 2sec 60s

3rd (Drop set) 15x 10 3sec 60-90s
4th (Drop set) 15x10 4sec
BENT OVER LATERAL

1st 15 2sec 0
RAISES
3A OR MACHINE
2nd 12 2sec 0
REVERSE FLYS
3rd 10 3sec 0
1st 15 3sec 60s

CHEST SUPPORTED
3B 2nd 12 3sec 60s
FRONT RAISES
3rd 10 3sec
ABS CIRCUIT
EXERCISE REPS SETS REST

HANGING OR LYING
1A 10 2 0
LEG RAISES
BANDED WOOD
1B CHOP (OR CABLE 10 each side 2 0
MACHINE)
1C SIDE PLANK TWIST 10 each side 2 0
SIDE PLANK LEG
1D 10 each side 2 0
RAISES
1E TOE TOUCHES 10 2 60s
WEEK 9
WARM UP
500m Row
OR Run As 30 squats as quick as 10 Cossack 10 Gorilla 10 Lying
5 Walkouts
quick as you can squats Squats Hyperextensions
you can
1st 12 3sec 60s
2nd 8 (70% 1RM) 2sec 90s

1 FRONT SQUAT
3rd 5 (80% 1RM) 2sec 2mins
4th 3 (90% 1RM) 2sec
1st 10 3sec 60s
2nd 8 3sec 60s

HEAVY BARBELL HIP
2
THRUSTS 3rd 6 3sec 60-90s
4th 6 3sec
HEAVY DB SPLIT 2nd 10 EACH LEG 3sec 60s

3 SQUATS (OR USE A
BARBELL) 3rd 8 EACH LEG 2sec 60s
4th 6 EACH LEG 2sec
BARBELL BOX STEP 1st 10 1sec 90s

UPS 2nd 10 1sec 90
4
MEN: 20-24" BOX 3rd 10 1sec 90
WOMEN 18-20" BOX 4th 10 1sec 90
1st 10 2sec 60sec

BARBELL GOOD
5
MORNINGS 2nd 10 2sec 60sec
3rd 10 2sec 60sec
METCON: 21-15-9
ORDER EXERCISE WEIGHTS TIME: RX+

MEN: 45-
1A BARBELL DEADLIFTS 21-15-9-6 reps
50kg
BARBELL HANG WOMEN: 25-
1B MEN: 60kg
POWER CLEANS 30kg
BARBELL FRONT
1C WOMEN: 42kg
SQUATS
NOTES: Perform 21reps on all 3 exercises, then 15reps on all exercises and then 9.
CHEST/TRICEPS
WARM UP
10 Banded 12 Hand
10 Banded Pull
10 Banded front raises Scapula release push
Aparts
retractions ups
EXERCISE SETS REPS TEMPO REST WEIGHTS
1st 10 warm up set 60s

INCLINE BENCH PRESS
2nd 8 (70% 1RM) 3sec 60s
(Use DB if you have
issues with Barbell 3rd 6 (80% 1RM) 2sec 90s - 2mins
bench)
4th 3 (90-95%1RM) 1sec
1st 10 WARM UP SET 60s
LYING TRICEPS
EXTENSION (USING EZ 2nd 10 3sec 60s
BAR)
3rd 8 3sec 60s
4th 8 2sec
10 LIGHT WARM
1st 60s
UP SET
WEIGHTED TRICPES 2nd 8 3sec 60s

DIPS
3rd 4 2sec 60s
4th 3 2sec
1st 10 5sec 60s

FLAT BENCH DB CHEST
2nd 10 4sec 60s
PRESS
3rd 10 3sec
CABLE TRICPES OVER 1st 10 4sec 60s

HEAD EXTENSION
(if no cable perform DB 2nd 8 3sec 60s
overhead ext)
3rd 8 3sec
DEATH BY BURPEES
ROUND 2 ROUND 3 ROUND 4 ROUND 5 ROUND 6
1mins Max 1mins Max 1mins Max 1mins Max
1mins Max Burpees
Burpees Burpees Burpees Burpees
1mins Rest 40secs Rest 20secs Rest 10sec Rest
Score: Score: Score: Score: Score:
Perform as many Burpees as possible within 1 minute, note how the rest changes each round so stick to that
as much as possible.
WARM UP
Rowing
Tabata 10 x Banded
10 x Banded Pull 10 x Banded
(20s work, 10 x Scapula Pull ups Scapula
Aparts Pull downs
10sec rest x retractions
8)
MAIN WORKOUT
ORDER EXERCISE SETS REPS TEMPO REST

WEIGHTS
1st 10 Warm up set 3sec
WEIGHTED PULL UPS

1 (Perform Negatives or 2nd 8 2sec 60s
assisted if needed)
3rd 8 2sec 60s
4th 8 2sec
12-15 Warm up
1st 1sec
set
2nd 12 3sec 60s
2 BARBELL BICEP CURLS
3rd 6 3sec 60s
4th 6 3sec
10-12 Warm up
1st 1sec
set
2nd 6 2sec 60s
3 HEAVY PENDLAY ROWS
3rd 6 2sec 60s
4th 6 2sec
10-12 Warm Up
1st 1sec
set
2nd 10 3sec 0
4A LAT PULL DOWN
3rd 10 3sec 0
4th 10 4sec 0
10-12 Warm up
1st 1sec
set
2nd 10 4sec 60s
4B HEAVY HAMMER CURLS
3rd 8 5sec 60s
4th 6 6sec
1st 10 3sec 60
5 BENCH DB PULL OVER 2nd 10 4sec 60
3rd 10 5sec 60
CONT…
METCON DEATH BY DEVIL PRESS
12-15mins **EXAMPLE OF HOW THIS

EXERCISE DB WEIGHTS RX+ WEIGHT SCORE:
AMRAP SHOULD GO
20cal ROWER OR 400m 1st round:

1A M: 2 X 22.5 M: 2 X 25-27.5KG
RUN 20cal row + 2 Devil press
W: 2 X 10- 2nd round:

1B DEVIL PRESS LADDER ** W: 2 X 15KG
12KG 20cal row + 4 Devil Press
(Crossliftr YT page for the 3rd Round:

demo) 20cal row + 6 Devil press
Keep going till time is up
**Rules: Perform 20cal row and 2 Devil Press this counts as 1 Round, you will then increase the Devil Press by TWO EACH
ROUND.
DAY 60 SHOULDERS
WARM UP
Rowing
10 Banded 20 Hand
Tabata (20s 10 Banded Pull
10 Banded front raises Scapula release push
work, 10sec Aparts
retractions ups
rest x 8)
MAIN WORKOUT
1st 10-12 Warm up 1sec
2nd 10 2sec 45-60sec

1 PUSH PRESS
3rd 6 2sec 60sec
4th 3 2sec
1st 10 3sec 60s
SEATED UNSUPPORTED 2nd 10 3sec 60s

2
LATERAL RAISES
3rd 10 3sec 60s
4th 10 3sec
10-12 Warm up
1st 1sec
set
2nd 8 3sec 60s
3 SEATED ARNIE PRESS
3rd 6 2sec 60s
4th 6 2sec
1st 15 2sec 0
CHEST SUPPORT FRONT
4A
RAISES 2nd 12 2sec 0
3rd 12 3sec 0
1st 12 3sec 60s

BENT OVER LATERALS
4B RAISES or machine
reverse flys 2nd 12 3sec 60s
3rd 12 3sec
15mins ONE DB TOTAL

EXERCISE RX+ WEIGHT
AMRAP NEEDED ROUNDS:
50 DOUBLE UNDERS
1A M: 22.5kg M: 25kg
/OR 80 SINGLES
10 X (ALTERNATING) DB
1B W: 10-12kg W: 14 kg
CLEAN + PRESS
10 X (ALTERNATING) DB
1C
HANG SNATCHES
1A,1B,1C =
ONE
ROUND
WARM UP
500m Row
OR Run As 30 squats as quick as 10 Cossack 10 Gorilla 10 Lying
5 Walkouts
quick as you can squats Squats Hyperextensions
you can
1st 1 WARM UP SET 60s
2nd 10 (60% 1RM) 2sec 60s

1 ROMANIAN DEADLIFTS
3rd 6 (70% 1RM) 2sec 90s
4th 3 (90% 1RPM) 2sec
1st WARM UP SET
LYING LEG CURLS 2nd 10 3sec 0

2A (Wide Stance Sumo
Squats if no leg curl) 3rd 8 4sec 0
4th 6 4sec 0
FRONT FOOT
2B ELEVATED REVERSE 2nd 10 EACH LEG 3sec 60-90s
SPLIT SQUAT
3rd 10 EACH LEG 3sec 60-90s
4th 10 EACH LEG 4sec
BARBELL SPLIT STANCE 1st 10 EACH LEG 3sec 60s

DEADLIFT (BARBELL)
3 2nd 10 EACH LEG 3sec 60s
You can use a DB as

3rd 10 EACH LEG 3sec 60s
Alternative
1st 12 3sec 30s

STANDING CALF
4 2nd 12 4sec 30s
RAISES
3rd 12 5sec 30s
FINISHER
ORDER EXERCISE DB WEIGHT TIME:
M: 2 X 25- 5 ROUNDS FOR

1A 60sec LEG ONLY BIKE
27.5kg TIME;
10 x DB FRONT W: 2 X 12-
1B
SQUATS 15kg
WEEK 10
WARM UP
500M Row or Devil

10 Gorilla 10 Lying 10 Banded front 10 Banded
Bike Quick as You 10 Cossack squats 5 Walkouts
Squats Hyperextensions raises Rotations
can
10 Banded Pull
Aparts
ORDER EXERCISE SETS REPS REST WEIGHTS
DB/KB TURKISH GET

UPS
PISTOL SQUATS
(Alternative; Box pistol
Squats)
20 (swap
KB/DB SINGLE ARM
3A 3 arms after 10 0
OVER HEAD LUNGES
steps)
KB FRONT RACK
3B 3 15-20 steps 60s
CARRIES
4 BIRD DOG ROWS 3 10 Each Side 60s
5 DB FARMERS CARRY 3 20steps 60sec
METCON: 5 ROUNDS FOR TIME

RX+
DB WEIGHTS TIME:
ORDER EXERCISE WEIGHTS
M: 2 x
M: 2 x 22.5kg, 27.5kg,
1A 10 x DB THRUSTERS
W: 2 x 10-12KG W: 2 x 12-
15KG
1B 400m Run
(Alternative; 25 Cal
Assault Bike OR 500m
Rowing)
WARM UP
500M Row or
10 Lying 10 Banded front 10 Banded
Hyperextensions raises Rotations
Quick as You can
10 (@65-70%
1st 3sec 0
1rm)
1A BARBELL FRONT SQUATS
2nd 6 (@70-75% 1rm) 3sec 0
1st 10 1sec 0
1B DB ALTERNATE LUNGES
2nd 10 1sec 0

DB SPLIT STANCE
DEADLIFTS
1st 12 3sec 0
2nd (Drop
2A INCLINE DB CHEST PRESS 10x10 4sec 0
set)
1st 12 3sec 0
2nd (Drop
2B DB LATERAL RAISES 10x10 4sec 0
set)
1st 12 2sec 90s

CHEST SUPPORT DB
2C
ROWS 2nd (Drop
10x10 2sec 90s
set)
1st 10 3sec 0
3A
BARBELL CURLS 2nd 10 4sec 0

DIPS
3B
OR Cable push down)
STANDING DB SINGLE 1st 10 3sec 90s
3C ARM SHOULDER PRESS
1st 10 3sec 0
4A CABLE FLYS
2nd 10 3sec 0
1st 10 3sec 0
4B CABLE PULL OVER
2nd 10 3sec 0
1st 10 3sec 90s

4C PUSH UPS
2nd 10 3sec 90s

Pick ONE; TIME
5KM RUN
(Outdoors or 1% incline on
Treadmill Or a True Runner)
RUNNING / CYCLING/
ROWING 10-15KM BIKE
5KM ROWING MODERATE

PACE
(at 19-20 stroke per minute,
Rest 60secs every 1000m)
MOBILITY 101
1 SHOULDER CARS x5 Each Side
2 STANDING HIP CARS x 5 Each side

x 5 Hold for
3 REVERSE PLANK + HOLD 10sec each
rep
4 JEFFERSON CURL x5
x 10 each
5 LYING BANDED DEAD BUGS
side
MED BALL THORACIC SPINE
6 90sec-2mins
STRETCH
7 COW CAT STRETCH x 10
8 SCAPULA PUSH UPS x 10

60sec each
9 PIGEON STRETCH
side
10 ANKLE ROTATIONS 10 each side
(VIDEO DEMO ON THE CROSSLIFTR YOUTUBE MOBILITY PLAYLIST)

DAY 67 BARBELL CYCLING / CONDITIONING
WARM UP/ PREP WORK
500M ROW @70% EFFORT
(15KG) MED BALL SLAMS OR KB SWINGS X 12
BANDED SCAPULA RETRACTIONS X 12
WALKOUTS X 5
BURPEES INTO EXPLOSIVE JUMP X 6
COSSACK SQUATS X 12
GORRILA SQUATS X 10
BARBELL JEFFERSON CURL X 10
BARBELL CLEAN AND PRESS X 12
WORKOUT 1 "DT" WOD

TIME
ORDER EXERCISE (BARBELL) WEIGHT RX+
COMPLETED:
1A 12 x DEADLIFTS M: 55-60kg M: 70kg
5 ROUNDS FOR TIME
1B 9 x HANG CLEANS W: 25kg W: 40kg
1C 6 x PUSH PRESS 7 X ROUNDS
ORDER DB ALTERNATIVE ROUNDS WEIGHT RX+
(USING 2 X DB) 5 M: 2 X 20-25kg M: 2 x 30kg
1A 12 DEADLIFTS W: 2 X 10-12kg W: 2x 15kg
1B 9 HANG CLEANS 7 X ROUNDS
1C 6 PUSH PRESS
WORKOUT 2 DOUBLE UNDERS AND DEATH DROPS
EXERCISE (COMPLETE FOR

ORDER RX+ TIME:
TIME)
50 X DOUBLE UNDERS / 80 50 X DOUBLE UNDERS

1A
SINGLES / 80 SINGLES
5 X BURPEES BOX JUMP OVER 6 X BURPEES BOX

1B
(M: 24"| W: 20") JUMP OVER
1C
8 X BURPEES BOX
1D 6 X BURPEES BOX JUMP OVER
JUMP OVER

1E
10 X BURPEES BOX
1F 7 X BURPEES BOX JUMP OVER
JUMP OVER

1G
12 X BURPEES BOX
1H 8 X BURPEES BOX JUMP OVER
JUMP OVER
12MINS TIME CAP TO COMPLETE THE ENTIRE

WORKOUT
COOL DOWN: 10 Mins on a Bike at very easy/steady pace

WARM UP
500M Row or Assault 10 Gorilla 10 Lying 10 Banded 10 Banded

10 Cossack squats 5 Walkouts
Bike Quick as You can Squats Hyperextensions front raises Rotations

10 (55-60%
1st 5sec 0
1rm)
1A TEMPO BARBELL SQUATS 6 (65-70%
2nd 5sec 0
1rm)
1st 10 1sec 0

DB SPLIT STANCE
DEADLIFTS
1st 12 (65% 1rm) 2sec 0
2A BARBELL PUSH PRESS 2nd 10 (70% 1rm) 3sec 0
1st 12 to 15 reps 3sec 0
2B PUSH UPS 2nd 12 to 15 reps 4sec 0
1st 12 2sec 90s

CHEST SUPPORT DB
ROWS
1st 10 3sec 0
3A BARBELL CURLS
2nd 10 3sec 0

DIPS
3B
OR Cable push down)
STANDING DB SINGLE
1st 10 3sec 90s
ARM SHOULDER PRESS
3C
1st 10 1sec 0
4A PULL UPS
2nd 10 1sec 0
1st 10 3sec 0
2nd 10 4sec 0
1st 10 3sec 90s

4C PUSH UPS
2nd 10 4sec 90s
COPYRIGHT: OBIVINCENT
THIS EBOOK IS INTENDED FOR PERSONAL USE ONLY AND NOT TO
BE DUPLICATED OR REPRODUCED FOR SALE. THE CROSSLIFTR
EBOOK CANNOT BE SHARED OR UPLOADED ON ANY WEBSITE.
ALL RIGHTS RESERVED!

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Crossliftr Conventional Plan Volume 2

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CROSSLIFTR PROGRAM VOLUME 2

HYPERTHROPHY (MUSCLE BUILDING)

FULL BODY TRAINING

ANY questions or help needed please send an email to Crossliftrtraining@gmail.com

YOUTUBE VIDEO LINKS:

WORKOUT 1 SCORE WK1: SCORE WK6: REST

3RD ATTEMPT (only if

WORKOUT 2 SCORE WK 1 SCORE WK 2

3RD ATTEMPT (only if

WORKOUT 3 AEROBIC TEST

500m row 5 Burpees

MAIN WORKOUT: 20MINS AMRAP

ORDER EXERCISE SCORE WK 1 SCORE WK 6

WOKROUT 1 - MAX BARBELL FRONT SQUAT

Build to 1 Rep max

4th 1 Rep Max 2mins

WOKROUT 2 - 1 REP MAX STANDING PUSH PRESS

2nd 3 (Keep light) 60s

WOKROUT 3 - MAX EFFORT HANGING LEG RAISES

SETS REPS SCORE WK 1 SCORE WK 6

WARM UP MAIN WORKOUT REST TIME WK 1: TIME WK 6:

400m SPRINT 90s

400m SPRINT 90s

400m SPRINT 90s

400m SPRINT 90s

(FINISH 5-10mins cool down on a Bike to Flush the Legs)

WOKROUT 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)

BUILD UP TO 1REP MAX

3rd 5 reps 90s-2mins

5th 1 Rep MAX

Try and Beat 1RM if

WORKOUT 2 - MAX BENCH (BARBELL OR DUMBBELL) CHEST PRESS

5th 1 REP MAX

WORKOUT 3 - ACCESSORY WORK

ORDER EXERCISE SETS REPS TEMPO REST WEIGHT

1A Barbell Hip Thrust 3 10 2sec 0

Heavy Goblet Squat

4 ROUNDS FOR TIME

4th 1 Rep Max 2mins

Try and beat 1 rep

WOKROUT 2 - 1 REP MAX STANDING MILITARY PRESS

2nd 3 (Keep light) 60s

4th 1 Rep Max 2mins

Try and beat your 1

WORKOUT 3: LACTATE TEST

A.Finish For Time

EXERCISES WEIGHTS TIME WEEK 1: TIME WK 6:

Please Remember these weights are Ideal weights HOWEVER

(Rest 5-10mins Before Next workout)

WORKOUT 2: 15mins AMRAP

ORDER EXERCISES SCORE WK 1: SCORE WK 6:

1B 10x PUSH UPS

DAY 7 END OF TEST WEEK / REST DAY

ORDER EXERCISE SETS REPS TEMPO REST(s) WEIGHTS

1st 12 3sec 60s

1st 10 3sec 60s

2nd 8 3sec 60s

1st 10 EACH LEG 3sec 60s

BARBELL BOX 1st 10 1sec 60-90s

1st 10 2sec 60s

4th 8 2sec 60s

WEIGHTED 2nd 8 3sec 60s

4th 3 2sec 60s

1st 10 5sec 60s