gym4ever

Functional Training
Coach
Dave Oliver

We’re proud to announce our ultimate 12 week Cross Training Program that is designed to improve your cardiorespiratory capacity, stamina, endurance, and strength.

This program is for all fitness levels and abilities – beginners or advanced individuals alike. Whether you’re Training -curious and thinking about joining or just want to get better at Cross training in general, this workout plan is for you!

Program Structure:

When devising this 12 week program, we found it imperative that we preserve the fundamental trait that makes the discipline of Cross training so unique: constantly varied functional movements done at high intensity. At the same time we also wanted to make sure that the workouts we program all satisfy the following criteria:

  • Promotes new skill development
  • Combines multiple exercise modalities
  • Includes technical movements, and
  • Activates all 3 metabolic pathways

So we went back to the roots of Cross training and obtained inspiration from the original Cross training programming. 

In the Cross training program we designed, we will be referring to these modalities as G, M, and W, respectively. Each modality on their own improves one’s fitness capabilities in different ways. But as a combination, they form a potent mix that will help increase agility, bodyweight control and coordination, cardio capacity, and strength and power.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Conventional Box
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

WARMUP

A

Run 400m

MOBILITY

B

Banded kneeling lat stretch

SKILL / STRENGTH

C

Barbell upright rows 5 x 8 reps (build up in weight if capable)

WOD

D

EMOM 10 mins 5 KB swings (53# / 35#) 5 Goblet squats

COOLDOWN

E

Floor lat stretch

Monday
Week 1 Day 2

WARMUP

A

Bike 20 cals

MOBILITY

B

Roll out quads with Foam roller

SKILL / STRENGTH

C

Dumbbell lunges 5 x 5 reps (build up in weight if capable)

WOD

D

7 min AMRAP 8 Wall balls (20# / 14#) 12 Overhead plate lunges (95 / 65)

COOLDOWN

E

Couch stretch

Tuesday
Week 1 Day 3

WARMUP

A

Row 20 cals

MOBILITY

B

Standing hamstring Stretch

SKILL / STRENGTH

C

Deadlift 5 x 5 reps (build up in weight if capable)

WOD

D

5 Rounds for time 5 Deadlifts (135# / 95#) 10 Burpees 15 Box jumps (24" / 20")

COOLDOWN

E

Hurdle stretch

Thursday
Week 1 Day 5

WARMUP

A

Ski 20 cals 50 single skips

MOBILITY

B

20 shoulder dislocates Barbell front Rack stretch

SKILL / STRENGTH

C

Front Squat 5 x 5 reps (build up in weight if capable)

WOD

D

5 Rounds 5 Front Squats (110# / 75#) 200m sprint Rest 1 min

COOLDOWN

E

Couch stretch

Friday
Week 1 Day 6

WARMUP

A

Run 200m Row 200m

MOBILITY

B

Banded overhead Lat stretch

SKILL / STRENGTH

C

Strict pull ups 5 x 5 reps (scale with bands if necessary)

WOD

D

3 Rounds Max effort kipping Pull ups Rest 1 min

COOLDOWN

E

Wall lat stretch

Coach
coach-avatar Dave Oliver

David is an experienced personal trainer with several years of experience in the fitness industry, specifically at the Gym4you.

12 WEEK CROSSTRAINING PROGRAM