Cross-training: the format that fits you
Cross-training has a real entry problem: sessions circulate under code names (AMRAP, EMOM, chipper), with loads in pounds and movements nobody ever taught you. We put that back the right way round — a library of readable sessions, each linked to step-by-step movement guides, filterable by what you actually own.
Which format for which goal
| Format | What it means | What it builds | Typical length |
|---|---|---|---|
| AMRAP | As many rounds as possible in a set time | Pacing, and honesty (nobody is pushing you) | 8 to 20 min |
| EMOM | One set at the top of every minute; rest is what you earn by moving fast | Consistency and technique under mild fatigue | 10 to 24 min |
| For Time | A fixed amount of work, as fast as possible | Tolerance for maximal effort | 3 to 15 min |
| Chipper | A long list, once through, in order | Mental pacing and volume | 20 to 45 min |
| Tabata | 20 s on, 10 s off, eight times | Power and fast recovery | 4 to 8 min |
A beginner doesn't need all five. Two short AMRAPs and one EMOM a week already build a solid base — and Greg picks which one based on your week's load, not on what's fashionable.
💬 Not sure what your session was worth? Ask.
It's the most common question in cross-training: “I got 11 rounds — is that good?”. Greg has your data, and answers with it.
Excerpt of a typical conversation with Greg in the app
What actually blocks beginners
It isn't fitness or motivation: it's vocabulary. A session written “21-15-9 thrusters 43 kg / pull-ups” assumes you know what a thruster is, that you own a barbell, and that you know what to do if you have no pull-ups. Three assumptions, and most people miss at least one.
Our library starts from the opposite end: every movement in a WOD links to a step-by-step guide (setup, execution, common mistakes), and every session carries a scaled variant. A session you can't execute isn't a hard session — it's a failed one.
Equipment: the real question
Half our catalogue runs with no equipment at all. That's not a consolation prize: every historical benchmark needs a barbell, rings or a pull-up bar, and almost nothing serious existed for someone training in their living room.
- Nothing at all — a good half of the catalogue, 8 to 40 minutes.
- One dumbbell or kettlebell — the best equipment-to-effect ratio there is.
- A pull-up bar — unlocks pulling, and with it half the benchmarks.
- A gym — everything else, barbell included.
A beginner's week
- Monday — short no-equipment AMRAP (8-12 min), chasing consistency
- Wednesday — technical EMOM: few reps, lots of quality
- Friday — a longer format (20 min) on a movement you own
- Weekend — easy long session, or nothing
Three sessions, never two hard ones back to back. Cross-training is almost always failed by excess, not by shortfall.
And between sessions: the WOD library
99 ready-to-do sessions, filterable by length, equipment and level — every movement explained step by step. Greg picks from it when it serves your build, and you can help yourself too.
Open the library →Frequently asked questions
Do I need to be fit to start?
No, but you need to start low. Most drop-outs come from a first week copied off someone with three years of practice. Our sessions carry a minimum level, and Greg never offers you one above yours.
How many sessions per week?
Two to three at first, four once recovery keeps up. Beyond that, what improves isn't performance — it's injury risk.
Can I do cross-training and run?
Yes, and for most hybrid goals it's the most effective combination. The rule: never a heavy strength session the day before a quality run. Greg arbitrates that on his own.
What is a WOD?
“Workout of the Day”: a short, measurable session you score (rounds, a time, a load). The point isn't the session itself — it's being able to repeat it three months later and see what changed.
« Cross-training is the one area where I watch people improve fast AND get hurt fast — often the same person. My job is keeping you in the first half: formats that match your kit, one hard session at a time, and a score you can actually compare. The rest is folklore. »
Understanding AI sports coaching →
Greg's other plans
First marathon: the plan for your level
12, 16 or 24 weeks? Your first-marathon prep time depends on your current level. Greg's plans, level by level, with a sample week and mistakes to avoid.
See the plan →Your first triathlon: the plan to take the plunge
Sprint or Olympic? 8 or 16 weeks? Your first-triathlon prep time mostly depends on how comfortable you are in the water. Greg's plans by profile.
See the plan →Ironman 70.3: the plan for your level
The Ironman 70.3 distances — a 1.9 km swim, 90 km bike, 21.1 km run — and how many weeks of prep you need by level, with weekly hours to budget. By Greg, AI coach.
See the plan →Hyrox: the plan for your profile
8, 12 or 16 weeks to prepare a Hyrox? Greg's plans by profile (runner, gym-goer, hybrid), with a sample week and the stations to prioritize.
See the plan →Spartan Race: the plan for your format
How many weeks to prepare a Spartan Sprint, Super or Beast? Greg's plans by level, with specific grip, obstacle and elevation work.
See the plan →