David

Ryan

Laura

Did not complete workout. Was fatigued so did a 15 min stretch after split squats

Turon Martin Johnson

Jose

DEAN

Thagana

Alfonso

Parker

Such a great workout.  I love the warm-up

Justin

Fire fire call the fire department legs are burning up .
Awesome

Steven

Mezi

Remy

Kevin

Brandon

Laurent

Great mix of strength and conditioning, legs got a really good burn 🔥

Adam

Arnaud

Amazing bounce back workout. Had to recover a lower back to upper glute strain. Felt strong and had enough carbs to fight through it

🔥🔥🔥🔥Gave myself a 🫂 after this workout!!!!

Cardio at the end absolutely destroyed me!

Dakota

My girlfriend was angry! To much pressure on one leg😂

Gregory

Paul

Marisa Kopczinsky

The 12 emom wasnt that clear what you wanted of me. 40 sec bike, 20 air and 10 lunges in 50 seconds then rest for 10 sec? I dont get it sorry...

Herman

Great workout , my only question is after program is over is new program written each 6-8 week cycle?

Matthew

Nicholas

Corbin

Frank

Great workout! This is my second time doing Crossliftr 5!

Niāmh

Harry Hanlon

Not bad for a post holiday workout, Obi! Thanks for sharing this one! Liked it a lot! 💪🏾🏋🏾‍♂️🔥

Maurice Cooper

Pontus

Kwabena

Anson

Felix

Nibras

Jeremiah

haamid

Jonathon Smith

Messed up the EMOM. Totally did as many rounds a possible. Got 5rounds plus a rep

Kyle

Warm up:
- 5 Min. bike 
- 10 x Gorilla squats
- 10 x Lying deadbugs
- 10 x squat into external rotation
- 10 x Lying glute bridge
- 10 x Cossack squats
- 20 steps of walking lunge

Main workout: 
Back Squat 
Bulgarian Split Squat
Goblet Squat 
Walking Lunges 

Conditioning: EMOM 
Bike 
Squats 
Jump Lunges

Bike erg

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

- Focus on range a motion and breathing 
- Extend one leg and tour opposite arm with a controlled motion
- Repeat on the opposite side

Lying deadbugs

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

Lying Glute Bridge

BODYWEIGHT COSSACK SQUAT

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking lunges (bodyweight)

Warm up

1st set: 60% of 1rm  with 2 sec tempo
2nd set 70 % of 1rm with 2 sec. tempo
3rd set at 72% of 1rm with 2 sec. tempo
4th set x (drop set) at 75% or 1rm then 8 more on 2 sec. tempo

- Push your hips back as you come down 
- Keep your eyesight in front of you keeping your chest up
- Reach parallel and push through your heels to come back up

Barbell back squat (last set drop set 8 x 8)

-- 1st set, with 2 sec. tempo
-- 2nd set, with 3 sec. tempo
-- 3rd set, 3 sec tempo 

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell bulgarian split squats

--1st set, with 3 sec. tempo
--2nd set, with 4 sec. tempo
--3rd set, with 5 sec. tempo

-Hold a single dumbbell in your hands in the goblet position with your heels elevated on a weight plate
-Lower into the bottom of a squat
-Stand up to full extension 
-Repeat

Db heel elevated goblet squat

--1st set with 2 sec tempo 
--2nd set  with 2 sec, tempo 
-- 3rd set  with 2 sec, tempo 

- Start with a barbell on your upper back
- Step forward a few inches with the first foot and lower down until both knees are at 90 degrees
- Bring the second foot even with the first, and step forward with the second foot and repeat

Barbell walking lunges (heavy)

Note: You can add more time to the Emom if you need to.

Assault bike Or Rower or Ski Erg

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat pushing your back and down
-Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your feet

Air squats

-With your hands on your hips perform jumping lunges back and forth

Jumping lunges

12 Minute EMOM

W2/D8  Legs (anterior)

Waylon

Watch before you begin

Rene Gonzalez

How to complete your test week

Sandor

Really looking forward to the workouts 😁

Patrick

How to improve your pull ups

Back squat 
165 lbs 
3 rds (19:14)
15 cal bike 
10 double db hang snatch 
15 cal bike 
10 db cleans and press 
15 cal bike 
10 burpees

Vicky

Crazy test! Just could finish the first three main workouts 🫨

Mario

W1/D1 Test week 1

Dewitt

W1/D2 Test week 1

Switched burpees each round to 10, 8, 6 to keep pace

Time: 14m 22s

Hyram

W1/D3 Test week 1

Front Squat 1RM: 275 LBS @ 185 LBS body weight

W1/D5 Test week 1

JON LEE

Man the 21-15-9 workouts are always amazing, killed myself doing that and it made me lack on set 2, but came right back with full force on set 3. Love the challenge week, gives me a goal. FF/ Paramedic so I need functional stuff like this instead of my normal bodybuilding workouts. Keep up the awesome programs man!

Nathaniel

W1/D6 Test week 1

Let’s gooo finally bit the bullet & popped on here after following YT videos for a while now. 🫡 This first session did not disappoint! Don’t have a row machine in the home gym & did 1min jump rope sessions instead. 🫶🏻

W2/D8 Legs (anterior)

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