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crossTRAINING

Classes that open with strength work, whether weightlifting, basic strength or strongman, and close with an intense finisher.

A member with the barbell on her back at the rack, setting up a squat

The most varied of the six classes: a strength or weightlifting block first, then a WOD that raises your heart rate at the end. It changes every day, so you never quite know in advance what will hurt the most.

Who is crossTRAINING for? Anyone: the coach adjusts the load and the version of each movement to the person in front of them, not the other way round.

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A real workout from this discipline

Exactly as it came out of the box’s programming that day, scales and all. Not a template example. · Lunes 2026-08-17

12' EMOM

  • 2 POWER CLEAN
  • 1 SQUAT CLEAN
RX
Mantén ritmo constante y RPE 9, usa descanso para reset mental.
Intermediate
Reduce a 1 power clean si te pesa, cuida posición de codos.
Beginner
Sustituye por hang cleans o kettle bell swings, prioriza técnica.

14' EMOM

  • 5 BACK SQUAT 75%
  • NOTA: TRABAJAN EN PAREJAS
RX
Mantén 75% y cerca de RPE 8, recupera bien en los 15".
Intermediate
Baja a 60-65% con 3-4 rep, enfócate en la línea torso-piernas.
Beginner
Sentadillas frontales sin peso o con palo, domina postura y equilibrio.

12' AMRAP

  • 4 FRONT SQUATS 2DB 22,5/15KG
  • 2 BRP BOX JUMP OVER
  • 8 FRONT SQUATS 2DB 22,5/15KG
  • 4 BRP BOX JUMP OVER
  • 12 FRONT SQUATS 2DB 22,5/15KG
  • 6 BRP BOX JUMP OVER
RX
Ritmo constante RPE 8, divide repes mentalmente y controla recuperación.
Intermediate
Baja a 15 kg y reduce front squats a 6, mantén pecho alto y alineación.
Beginner
Sustituye front squats por sentadillas con peso corporal y saltos en step.
emomamraprpermback squatpower cleanburpee

Other ways to train

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