Explore the cross-training glossary

The basic squat movement

From a squat position, holding a kettlebell between your knees, straighten your legs and swing the kettlebell above your head, keeping your arms straight

As many reps as possible in the time you're given.

Squat with a loaded bar on your shoulders, behind your head

WODs used to assess your progress

Jumping onto a box (or an obstacle)

Squat followed by a press-up then back into a squat

A dynamic rotational movement where you perform a pull-up or chest to bar

Pull-up where you bring your chest to the bar

Pull-up with your chin above the bar

Starting with the bar on the floor, the basic movement involves straightening your body to lift the bar onto your shoulders. 

This movement can be done with a squat, known as the Squat Clean, or more upright, known as a Power Clean.

A Clean followed by lifting the bar overhead

Start with your knees bent, then lift the bar as you straighten your legs and body, keeping your arms straight

From sitting, with your knees bent and arms straight, bend and straighten your arms. This movement can also be done with rings, known as Ring Dips

One jump for two spins of the skipping rope

Starting with the dumbbell on the floor, stand up and bring your arm above your head, then straighten it. This movement is done with alternating arms.

Every minute on the minute: perform a certain number of reps of one or more exercises within a minute, then rest for the remainder of that minute.

Here's an example of a 10-minute EMOM with 5 press-ups and 5 dips. You have 10 minutes to do 50 press-ups and 50 dips (10 x 10). If you can do the exercises in 30 seconds, then you have 30 seconds to recover before the next set.
- Minute 1: 5 press-ups + 5 dips (30 seconds). Recovery (30 seconds)
- Minute 2: 5 press-ups + 5 dips (35 seconds). Recovery (25 seconds)
- Minute 3:  5 press-ups + 5 dips (25 seconds). Recovery (35 seconds)
And so on until you reach 10 minutes. 

You can also alternate exercises every minute. Here's another example using the same exercises as above.
- Minute 1: 10 press-ups (20 seconds). Recovery (40 seconds)
- Minute 2: 10 dips (35 seconds). Recovery (25 seconds)
- Minute 3: 10 press-ups (25 seconds). Recovery (35 seconds)

And so on until you get to 10 minutes.

Do a WOD as fast as possible

Squat with your bar on the front of your shoulders

Benchmarks with girls' names.

Do a press-up then drop your chest to the floor and lift your hands

Balancing upside down on your hands.

Balancing upside down on your hands, with a press-up

Walking while balancing on your hands

Sit on the floor with your legs held out straight a few centimetres above the ground and your arms above your head. This movement involves rocking backwards and forwards without your arms or legs touching the ground, while keeping your body tense

Pushing the bar above your head

Starting with the kettlebell by your knees, straighten your body and lift the kettlebell to your shoulder

Pushing a kettlebell above your head

Swinging your shoulders and legs forwards and backwards to give yourself momentum

Balancing on your hands with your legs raised. This movement is done with straight legs. It can be done with dip bars, rings, or even on the floor

Step back with one leg and bend both knees to 90 degrees.

Metabolic conditioning

Do a kipping pull-up, then straighten your arms to lift yourself above the bar. When done on a pull-up bar this movement is known as a bar muscle-up, and when done on rings it's known as a ring muscle-up

Squat with a loaded bar above your head, arms straight

Walking lunges while holding a weight above your head

Your personal best for a particular exercise

One-legged squat

See CLEAN and SNATCH

Resting on your toes and hands, bend your arms to lower your chest towards the floor, then push yourself back up

Starting with your arms straight, pull yourself up until your chin is above the bar

Starting with your arms straight, pull yourself up until your chin is above the bar

Pulling yourself up above a bar

With the help of a slight leg push, use your arms to push the bar above your head.

Approval or rejection of a movement. Cross-training places a great deal of importance on whether a movement is performed properly

The max number of reps you can do with a weight

As the name suggests. This movement can also be done without using your arms. In this case, it's called a legless rope climb

Set of exercises

Using a rowing machine

Start from standing, with your arms and legs straight and a kettlebell by your hips. Bend your knees to lower the kettlebell to knee height, then straighten your legs and thrust your hips, keeping your arms straight, to swing the kettlebell up to chest height

One jump per spin of the skipping rope

Exercise with a weight: start with straight legs and the weight at hip level with your arms hanging straight down. Extend one leg out straight behind you

Start by lying on your back with your knees bent and head lifted off the floor, then raise your chest towards your knees to come up into a seated position

Perfecting your technique

The basic snatch movement: start with the bar on the floor, then straighten your body and swing the bar above your shoulders, keeping your arms straight. This movement can be done with a squat, known as a Squat Snatch, or more upright, known as a Power Snatch

Squat followed by a jump

Training your strength through one or more movements

Push the bar above your head using your arms, with no help from your legs

Deadlift followed by pulling the bar up to your chest

Lie on your front and hold your arms and legs out straight a few centimetres above the floor. This movement involves raising and lowering your arms and legs without them touching the ground, while keeping your body tight

Movement that combines a front squat with a push press

Hang from a bar. Lift your legs to bring your toes to the bar, or your knees to your elbows

Throwing a ball against a wall

Start on the floor, on your front. Place your feet against the wall. This movement involves "climbing" up the wall with your feet as you push up from the ground with your hands.

Workout of the day. A WOD involves a set of several cross-training exercises, done at a high intensity. A WOD takes around 35 to 40 minutes to do.

The entire training session