Alice Farrow

It appeared straightforward, but it turned out to be quite challenging🔥🔥

Elnaz

Ammar

Zeyad

Julian

Clif Moffitt 

Great workout. Modified quite a bit to meet the minute time cap during each EMOM. Went down in weight to accommodate at least 10 seconds of rest time during first EMOM. Completed less reps during second EMOM to allow for 20 seconds of rest between exercises during second EMOM. Will definitely come back to this

Drumm

Charity Magwaza

This was toture😰!Great start to the week!🔥💪🏾

The METCON was very spicy🌶🔥💪🏾Great Friday session 👌🏾

By advicing us how much weight we should use for every exercise or how much percent in accordance with our strength.

Today was just awesome 👌🏾💪🏾🔥

I'm checking two hours,  I still need to go to finish!😅This was Epic🔥🔥I can't speak, I can't walk I'm starving!!

This one is my favorite session🔥💪🏾Great session for a Friday 👌🏾

This took me 2hours straight! Tough one after yesterday's punishment💪🏾🔥I'm so hungry 😅

Serena

This was punishment🥵 I struggled the whole session 😰happy to get it done💪🏾

Conditioning part 1,was so much fun💪🏾great session for a Monday 🌶🔥💦

Good massage was also needed on this day🧖🏾‍♀️🧘🏾‍♀️Happy weekend 👌🏾

Explosive push ups, whispered , 'you're not that Explosive'!!😅🤣💪🏾this was a fun session I enjoyed it. Happy Friday 💪🏾👌🏾

The ultimate full body session,The punisher 😅it took me 2hours straight 🥵💦💪🏾

Great session, so much fun 💪🏾💦👌🏾

Super intense, it 2024 still can't pull up😅. Great session 💪🏾

I'm taking a shape class today💪🏾💦 with a cycle spin class 😅 Happy Monday💪🏾💪🏾

It was fun and relaxing, away from heavy weights lol💪🏾

Great day , I enjoyed the aerobics 💪🏾🔥

Awesome session🔥,  it was such a cruise! When you're getting better at it 😅💪🏾

Another Monday crazy pump 💪🏾⛽. Enjoyed the ladder🔥💪🏾

Tortured!🥵😅🔥💪🏾🍗🍗🍗quads are quading🔥overall it was fun. Happy Friday 💪🏾

Megan

Wow! That was super fun! 21 meter row switched to one min.

Wow more of the same please. Really enjoyable workout. Tough one

Yods

Benjamin

Sergey

Matt

This was fun and i enjoyed it,  best program💪🏾🙏🏾.

This was epic🔥💦🥵,  my legs are pumped 🍗🍗💪🏾💪🏾

Replaces the lunges at the end with a superset of ext and curls . Also skipped the finisher

Sean

Great Friday session 🌶🔥💪🏾💦

Fatima

This was tough,🥵 yeah I struggled. It took me 2hours💪🏾my legs are on 🔥

1 year later, back at it💪🏾 the 2 conditionings were very spicy🌶 , super lit 🔥I struggled a lot 🏋🏿‍♂️💪🏾

I had fun , great Monday session 💪🏾💦

The gains are gaining 💪🏾Great session!!

Very intense !💪🏾💦 the pull ups still embarrasses me big time 😅💪🏾

I did one of Obi's BRUTAL CONDITIONING WORKOUTS from youtube! Absolutely BRUTAL 💪🏾💦 I enjoyed it

This was great,  my body is in pain💪🏾

Tremendous conditioning, I felt like throwing up

Remy

Trey Coody

Great workout, I just finished and I can barely talk

Great workout but I wish there was more exercises focus on legs

Walked on incline treadmill for 30min before mobility work

Turon Martin Johnson

Cutting the yard today and still stretching. Salud 💪🏿

Kelly Passfield

Kwabena

This Plan is designed ideally for a conventional gym, I have provided lots of alternatives and just like previous versions with minimal use of resistance machines and a lot more emphasis on free weights (Dumbbell/Barbell) exercises. Still focusing on utilizing Time under tension (TUT/TEMPO) during bodybuilding sessions and more strength & conditioning style workouts that would really test and help improve your overall fitness level. This time there is a lot more functional training, Barbell cycling/complexes as well as Explosive and Plyometric style training very similar to S&C workouts. 

The premise of this program is periodization and even though it may change each week you will be repeating certain workouts to make sure you are progressing. So one week will be Low volume push/pull and conditioning focused, Next week will be hypertrophy/functional/recover focused, tons of Conditioning and some new Athletic style (speed, power, explosive) 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.

Crossliftr 4 Vol 2

Sessions (31)

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