Cross-training Workout: 36 Minute AMRAP

Lately I’ve been getting a lot of questions about cross-training – what do you do, why is it important, and do I need to do it? And while I’m no doctor or trainer (yet), I know cross-training is essential to a well-rounded plan because it helps strengthen your full body, decreasing the risk of injury.

What I can confidentially share, are some of the workouts I do. Granted, most of the time I was doing them at Enrgi Fitness, they are 100% doable from your local gym or even your home (as long as you have some weights and willing to be a bit creative). So without further ado, here is the first of many workouts I will begin to share on a(n almost) weekly basis.

36 minute AMRAP (as many rounds as possible) at each station

6 stations, 6 minutes at each station

1 minute of plank, 1 minute of supermans in between each station

Station 1 (on a treadmill and only station not in AMRAP form):

1 minute right side shuffle, 1 minute left side shuffle, 1 minute center fast jog (x2)

Station 2:

20 kettle bell swings, 10 push-ups

Station 3:

200 meter row, 20 sit-ups on rower

Station 4:

20 box jumps, 20 tricep dips

Station 5: 

200 meter ski, 10 single arm snatches on each side

Station 6: 

20 wall balls, 20 bent over rows

After trying it out, let me know what you guys think! And if there are any specific requests, I can look to incorporate them in future workouts


Leave a comment

  1. July 25, 2017 / 8:17 am

    My biggest worry when cross-training while training for race is making myself too sore to handle some of my runs. How do you deal with that sort of thing?

    • July 25, 2017 / 8:33 am

      I typically cross-train on Mondays and Wednesdays when I have my shorter/easier runs following. For your case, I would take the cross-training a bit slow until you are used to it – maybe do 4 minutes at each station or stick to lower weights. I also make sure to foam roll and stretch out on a daily basis to ease the soreness! And if necessary, I may take Advil. As important as the running is, it’s just as important to strengthen your other muscles to avoid injury!

      • July 25, 2017 / 10:14 am

        Thanks! I’ve been slacking on the stretching and I know it. Time to think of that as part of the training.

        • July 25, 2017 / 10:29 am

          I have the same problem, some weeks I do it, others I forget. It definitely helps speed up the recovery though

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