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Cross-training : let’s demystify this type of training

July 4, 2022 - By Jeanne Gaumont

Temps de lecture 3 minutes

“Today’s WOD is a 20-minute AMRAP”. If that sounds like another language to you, rest assured, you are not alone! This term is used in functional training, also called cross-training. Cross-training is a type of training that relies on three key principles: varied exercises, functional movements and high intensity training. The workouts are usually fast-paced and the energy expenditure is high.

The purpose of this article is to demystify some of the terms in the cross-training lexicon to help you discover if this type of training is something that might interest you!

Cross-training lexicon to get you started

1 – WOD (Workout of the Day)

On average, the WOD lasts a maximum of 35 minutes. Like any workout, it is preceded by a warm-up and followed by a cool-down.

2 – AMRAP (As Many Reps as Possible)

AMRAP, on the other hand, requires you to complete a set of movements as many times as possible within a certain time. For example, a 20-minute AMRAP could be composed of a series of 3 movements: 10 squats, 10 push-ups, 10 sit-ups. You should therefore do as many sets as possible in 20 minutes. The AMRAP is beneficial for working on your muscular and cardiovascular endurance, as you need to maintain a constant and adequate intensity for the entire duration of the WOD.

3 – EMOM (Every Minute on the Minute)

An EMOM is a workout that last X amount of time, the concept of which is to perform a single set of exercises per minute. If the exercise is completed in less than 60 seconds, the remainder of the minute is a rest period. For example, you have 60 seconds to perform 15 jump squats. If you finish at the 45 second mark, you will have a 15-second rest period. This concept will be repeated for the entire duration of the EMOM. So, as the EMOM progresses, muscle fatigue increases, and therefore rest time decreases. The EMOM is often used to improve cardiovascular capacity, as the heart rate rises significantly during the workout.


The last term is one of the most common in functional training. “For time” follows a very simple concept: The goal is to complete the given sequence of movements as quickly as possible. Your kenisiologist gives you a series of exercises to perform at your own pace. This type of workout is likely to work your muscular endurance. If the intensity is high, and your heart rate increases, your cardiovascular capacity will also be targeted.

Is cross-training for you?

Are you interested in high-intensity functional training? One thing remains important. The goal of WODs is to improve your physical condition. It is therefore important to make sure that the workouts are well adapted to your fitness level, your strengths and weaknesses. A poorly structured WOD can lead to muscular overcompensation. Our kinesiologists are able to create personalized functional workouts that you will enjoy, that will challenge you, and that will be safe for you.

Now that you’ve read this article, you will easily understand the following statement: “Today’s WOD is a 20-minute AMRAP”!

Enjoy your workout!

Cross-training : let's demystify this type of training is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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