TEST WEEK 1/ WEEK 6/ END OF PROGRAM

The whole premise of this week is to test your Max effort in a lot of movements and also
test your aerobic and lactate capabilities. Make sure you keep track of all your scores as
you will need this as a guide for week 6 and After completing the plan.

The Excel Spreadsheet now has a Section you can use to input and track all your TEST
Scores and numbers.

There is also now a “YOUTUBE LINK” Tab on the Excel spreadsheet to make it easier
finding Video Links
 DAY 1
WARM UP
500m Rowing or Ski erg (As quick as you can)
10x Walkouts
12 x Banded Pull Apart
12 x Banded Rotations
12 x Lying Y Raises

WORKOUT 1: 2mins MAX EFFORT PUSH UPS

As many push ups as possible in 2 minutes. (If you struggle with Full Push ups perform it on
your knees)

WORKOUT 2: 2mins MAX EFFORT PULL UPS

As many pull ups as possible in 2mins, unlike before you are allowed to let go and get back
on the bar however NO jumping from the floor into a pull up, you must start from a dead
hang position. Full Range of Motion (Fully extend your arms at the bottom of the
movement) and no half reps.

(SCALED: If you cannot perform pull ups then perform Banded Pull ups, 1 set of as Many as
possible)

WORKOUT 3: MAX EFFORT HANGING LEG RAISES

As many STRICT Hanging Leg raises as possible… once you let go of the bar stop!
if you rest for more than 3 secs then it’s over also.
(SCALED: if you can’t perform Leg raises then Hanging Knee Raises is fine OR lying Butterfly
sit ups however If you stop for more than 3secs then it’s over).

WORKOUT 4: ACCESSORY WORK

A) Bar Hang: 40-60sec Hang & 30sec Rest x 3sets

B) 20steps (Each side) HEAVY Suitcase Carry: (KB or DB - Men 1 x 40-50kg | Ladies 1 x 15-
20kg) x 3 SETS x 45 - 60sec Rest Between Sets

C) 30steps Overhead Walk (Holding both overhead: (KB or DB men: 2 x 25-30kg each |
Women 12 - 15kg each) x 3 SETS x 45 - 60sec Rest Between Sets

WORKOUT 5: AEROBIC TEST

Warm up: 500m Row + 5 Squats + 5 Down ups

Main Workout: 15MINS AMRAP

A} 500m Rower Or Ski Erg
B} 12 Squats
C} 10 Burpees
*use a Bike if no Rower or Ski

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

 DAY 2
WARM UP
500m Row Or 5mins Bike @80% Effort
12 x Banded Good Mornings
12 x Cossack Squats
12 x KB/DB Banded Goblet squat (M: 22kg | L: 12-14kg)
12 x DB Rotator Cuff Rotations
12 x Lying Y Raises

WOKROUT 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)

20mins to build to your 1 rep max, Rest between 60-90secs Between SETS
1 x 12 reps
1 x 6 reps
1 x 5 reps
1 x 3 reps
1 Rep MAX
1 x Try and Beat 1RM if Possible

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

1 X 10
2X8
3X5
4X3
5 X You can attempt a one rep max (PLEASE MAKE SURE YOU HAVE A SPOTTER)
Rest 60secs Between sets

ACCESSORY WORK
** Rest 45-60sec between sets**
**Any time you see A1-A2 OR 1A-1B it means it’s a Superset**
A1 – Heavy DB/KB Goblet Squat 3 x 10
A2 – Single Leg Hip thrusts 3 x 10 Each Leg

B1 – Barbell Good Mornings 2 x 10

B2 – Split Stance Squats 2 x 10 Each Leg

METCON “OREOBI”
21-15-9-6 For Time
DB Thrusters (Men: 2 x 22.5kg | Ladies 2 x 10kg)
Push ups
Hanging Leg Raises
(Scaled: Butterfly Sit ups ) OR (Rx+ Toes to bar)

NOTE: Perform 21 Reps on ALL 3 exercises then 15 reps, 9 etc

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

 DAY 3

WARM UP
500m Row As quick as you can
30 bodyweight squat as quick as you can
10 Cossack squats
5 Walkouts
10 Gorilla Squats
12 x DB Rotator Cuff Rotations
12 x Lying Y Raises

WORKOUT 1: MAX BARBELL FRONT SQUAT (Build to your 1 rep max, Rest as Needed)
1- 10 reps
2- 6 reps
3- 3 reps
4- aim for 1 rep max
5- try and beat 1 rep max
(YouTube: “Obivincent Front Rack Mobility” if you need extra Help with improving
Front Rack Mobility)

WORKOUT 2: 1 REP MAX STANDING STRICT PRESS

10Mins Max Time.
Build up to your 1 Rep Max
(rest 2-3mins)

WORKOUT 3: 1REP MAX STANDING PUSH PRESS (10mins to build up to your 1RM)
10 Reps (Warm up set)
3 Reps (Keep light)
2 Reps (This should be Tough but still manageable)
1 Rep Max
Try and beat your 1 Rep Max
Aim for 40-60sec Rest between sets and at least 60-90secs after the last set before
trying again.

WORKOUT 4: ROWING ERG TEST (SORRY!!)

WARM UP - 3 x 500M Row 90sec rest in between.

MAIN WORKOUT - 2000m MAX Rowing Erg For time. You should give this absolutely
EVERYTHING!!

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

 DAY 4 - DAY OFF

DAY 5
WARM UP
500m Row/Run Quick as you can
10 x Banded Good Mornings
10 x Cossack Squats
20 x KB/DB Banded Goblet squat
10 x Banded Rotations
10 x Banded Pull Apart
12 x DB Rotator Cuff Rotations
12 x Lying Y Raises

WORKOUT 1: BARBELL CYCLING

PREP: Using Half the weight Required for the workout Perform 1 Round of of the Main
workout

Main Workout “DT”:

5 Rounds For Time of;
12 DEADLIFTS
9 HANG CLEANS
6 PUSH PRESS/JERK

(Note: All 3 exercises count as ONE round, Search “DT” video on the CrossLIFTR YouTube
channel for the movement demo if needed)

Men: 70kg | Ladies: 45kg

SCALED weights (M: 50-60kg | L: 25-30kg)

ALTERNATIVE: PERFORM THE EXERCISES USING A DUMBBELL IF YOU STRUGGLE WITH A

BARBELL.
MEN: 2 x 25-30kg DB
LADIES: 2 x 12-14kg DB
RX+ M: 32kg Each | L: 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 EMOM

Min1: Row OR Devil Bike (M:20cal | L:15cal)
Min2: 12 Burpees (Rx+ 15)
Min3: rest
Repeat 5 Rounds
 DAY 6
WARM UP
500m Row/Run Quick as you can
5 x Walk outs
10 x Banded Good Mornings
10 x Cossack Squats
20 x KB/DB Banded Goblet squat

WORKOUT 1 - MAX BARBELL SQUAT

(Build to your 1 rep max, Rest as Needed)
1st set x 10 reps
2nd set x 6 reps
3rd set x 3 reps
4th set aim for 1 rep max
5th set try and beat 1 rep max

WORKOUT 2 – ACCESSORY WORK

1A) Barbell split squats x 4 x 10 Reps Each Leg (Can use a Smith Machine)
1B) DB Split Stance Deadlifts x 4 x 12 Reps Each Leg
60sec Rest between sets.

2A) LEG Press x 3 x 10reps @3sec Eccentric Tempo

(Alternative: Heavy DB/KB NARROW stance Goblet Squats)

2B) DB Reverse Lunges x 3sets x 10reps Each Leg

60sec Rest between sets.

(Rest 5mins then onto the next Workout)

CONT…..
WORKOUT 3 - LACTATE TEST
A. Finish For Time as Quick As possible; This is all about Speed so give it EVERYTHING!!
(Test this)
B. You’ll need 1 Dumbbell, M: 20 - 25kg | L: 10-12kg
C. RX+ M: 30kg | L: 15kg

Warm up;
50 Double/Single Under
5 x DB Snatches
5 x DB Hang clean + press
Main Workout;
1. 30 Double Unders Or 50 Singles
2. 10 x Alternating Hang DB Snatches
3. 30 Double Unders Or 50 Singles
4. 10 x Alternating Hang DB Clean and Press
5. 30 Unders Or 50 Singles
6. 10 x Alternating Hang DB Snatches
7. 30 Double Unders Or 50 Singles
8. 10 x Alternating Hang DB Clean and Press
9. 30 Double Unders Or 50 Singles

*200m Run OR 15cal Rowing is a good substitute if you are unable to skip.
*Alternating means 10 TOTAL each DB exercise.

DAY 7: REST DAY AND END OF TEST WEEK

 DAY 36
Warm up
500m Rowing or Ski erg (As quick as you can)
10x Walkouts
12 x Banded Pull Apart
12 x Banded Rotations
12 x Lying Y Raises

WORKOUT 1: 2mins MAX EFFORT PUSH UPS

As many push ups as possible in 2mins minutes. (If you struggle with Full Push ups perform
it on your knees)

WORKOUT 2: 2mins MAX EFFORT PULL UPS

As many pull ups as possible in 2mins, unlike before you are allowed to let go and get back
on the bar however NO jumping from the floor into a pull up, you must start from a dead
hang position. Full Range of Motion (Fully extend your arms at the bottom of the
movement) and no half reps.

(SCALED: If you cannot perform pull ups then perform Banded Pull ups 1 set of as Many as
possible)

WORKOUT 3: MAX EFFORT HANGING LEG RAISES

As many STRICT hanging leg raises as possible… once you let go of the bar stop if you
rest for more than 3 secs then it’s over also.
(SCALED: if you can’t perform Leg raises then Hanging Knee Raises is fine OR lying
Butterfly sit ups however If you stop for more than 3secs then it’s over).

WORKOUT 4: ACCESSORY WORK

A) Bar Hang: 40-60sec Hang & 30sec Rest x 3sets

B) 20steps (Each side) HEAVY Suitcase Carry: (KB or DB - Men 1 x 40-50kg | Ladies 1 x
15-20kg) x 3 SETS x 45 - 60sec Rest Between Sets

C) 30steps Overhead Walk (Holding both overhead: (KB or DB men: 2 x 25-30kg each
| Women 12 - 15kg each) x 3 SETS x 45 - 60sec Rest Between Sets

WORKOUT 5: AEROBIC TEST

Warm up: 500m Row + 5 Squats + 5 Down ups

Main Workout: 15MINS AMRAP

500m Rower Or Ski Erg
12 Squats
10 Burpees
*use a Bike if no Rower or Ski
(FINISH 5-10mins cool down on a Bike to Flush the Legs)
 DAY 37
WARM UP
500m Row Or 5mins Bike @80% Effort
12 x Banded Good Mornings
12 x Cossack Squats
12 x KB/DB Banded Goblet squat (M: 22kg | L: 12-14kg)
12 x DB Rotator Cuff Rotations
12 x Lying Y Raises

WOKROUT 1 - MAX DEADLIFT (CONVENTIONAL OR SUMO)

20mins to build to your 1 rep max, Rest between 60-90secs Between SETS
1 x 12 reps
1 x 6 reps
1 x 5 reps
1 x 3 reps
1 Rep MAX
1 x Try and Beat 1RM if Possible

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

1 X 10
2X8
3X5
4X3
5 X You can attempt a one rep max (PLEASE MAKE SURE YOU HAVE A SPOTTER)
Rest 60secs Between sets

ACCESSORY WORK
** Rest 45-60sec between sets**
**Any time you see A1-A2 OR 1A-1B it means it’s a Superset**
A1 – Heavy DB/KB Goblet Squat 3 x 10
A2 – Single Leg Hip thrusts 3 x 10 Each Leg

B1 – Barbell Good Mornings 2 x 10

B2 – Split Stance Squats 2 x 10 Each Leg

METCON “OREOBI”
21-15-9-6 For Time
DB Thrusters (Men: 2 x 22.5kg | Ladies 2 x 10kg)
Push ups
Hanging Leg Raises (Scaled: Butterfly Sit ups ) | (Rx+ Toes to bar)

NOTE: Perform 21 Reps on all 3 exercise then 15 reps, 9 etc

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

 DAY 38

WARM UP
500m Row As quick as you can
30 bodyweight squat as quick as you can
10 Cossack squats
5 Walkouts
10 Gorilla Squats
12 x DB Rotator Cuff Rotations
12 x Lying Y Raises

WORKOUT 1: MAX BARBELL FRONT SQUAT (Build to your 1 rep max, Rest as Needed)
6- 10 reps
7- 6 reps
8- 3 reps
9- aim for 1 rep max
10- try and beat 1 rep max
(YouTube: “Obivincent Front Rack Mobility” if you need extra Help with improving
Front Rack Mobility)

WORKOUT 2: 1 REP MAX STANDING STRICT PRESS

10Mins Max Time.
Build up to your 1 Rep Max
(rest 2-3mins)

WORKOUT 3: 1REP MAX STANDING PUSH PRESS (10mins to build up to your 1RM)
10 Reps (Warm up set)
3 Reps (Keep light)
2 Reps (This should be Tough but still manageable)
1 Rep Max
Try and beat your 1 Rep Max
Aim for 40-60sec Rest between sets and at least 60-90secs after the last set before
trying again.

WORKOUT 4: ROWING ERG TEST (SORRY!!)

WARM UP - 3 x 500M Row 90sec rest in between.

MAIN WORKOUT - 2000m MAX Rowing Erg For time. You should give this absolutely
EVERYTHING!!

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

DAY 4 - DAY OFF

 DAY 39
WARM UP
500m Row/Run Quick as you can
10 x Banded Good Mornings
10 x Cossack Squats
20 x KB/DB Banded Goblet squat
10 x Banded Rotations
10 x Banded Pull Apart
12 x DB Rotator Cuff Rotations
12 x Lying Y Raises

WORKOUT 1: BARBELL CYCLING

PREP: Using Half the weight Required for the workout Perform 1 Round of of the Main
workout

Main Workout “DT”:

5 Rounds For Time of;
12 DEADLIFTS
9 HANG CLEANS
6 PUSH PRESS/JERK

(Note: All 3 exercises count as ONE round, Search “DT” video on the CrossLIFTR YouTube
channel for the movement demo if needed)

Men: 70kg | Ladies: 45kg

SCALED weights (M: 50-60kg | L: 25-30kg)

ALTERNATIVE: PERFORM THE EXERCISES USING A DUMBBELL IF YOU STRUGGLE WITH A

BARBELL.
MEN: 2 x 25-30kg DB
LADIES: 2 x 12-14kg DB
RX+ M: 32kg Each | L: 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 EMOM

Min1: Row OR Devil Bike (M:20cal | L:15cal)
Min2: 12 Burpees (Rx+ 15)
Min3: rest
Repeat 5 Rounds
 DAY 40
WARM UP
500m Row/Run Quick as you can
5 x Walk outs
10 x Banded Good Mornings
10 x Cossack Squats
20 x KB/DB Banded Goblet squat

WORKOUT 1 - MAX BARBELL SQUAT

(Build to your 1 rep max, Rest as Needed)
1st set x 10 reps
2nd set x 6 reps
3rd set x 3 reps
4th set aim for 1 rep max
5th set try and beat 1 rep max

WORKOUT 2 – ACCESSORY WORK

1A) Barbell split squats x 4 x 10 Reps Each Leg (Can use a Smith Machine)
1B) DB Split Stance Deadlifts x 4 x 12 Reps Each Leg
60sec Rest between sets.

2A) LEG Press x 3 x 10reps @3sec Eccentric Tempo

(Alternative: Heavy DB/KB NARROW stance Goblet Squats)

2B) DB Reverse Lunges x 3sets x 10reps Each Leg

60sec Rest between sets.

(Rest 5mins then onto the next Workout)

CONT…..

WORKOUT 3 - LACTATE TEST

D. Finish For Time as Quick As possible; This is all about Speed so give it EVERYTHING!!
(Test this)
E. You’ll need 1 Dumbbell, M: 20 - 25kg | L: 10-12kg
F. RX+ M: 30kg | L: 15kg

Warm up;
50 Double/Single Under
5 x DB Snatches
5 x DB Hang clean + press
Main Workout;
10. 30 Double Unders Or 50 Singles
11. 10 x Alternating Hang DB Snatches
12. 30 Double Unders Or 50 Singles
13. 10 x Alternating Hang DB Clean and Press
14. 30 Unders Or 50 Singles
15. 10 x Alternating Hang DB Snatches
16. 30 Double Unders Or 50 Singles
17. 10 x Alternating Hang DB Clean and Press
18. 30 Double Unders Or 50 Singles

*200m Run OR 15cal Rowing is a good substitute if you are unable to skip.
*Alternating means 10 TOTAL each DB exercise.