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