Everyone has their opinion when it comes to most popular cross training workouts but over the years, a handful are been mentioned often enough to include them in the Top 3 cross training workouts. Mixing equal parts ferocity and intensity, these cross training workouts are meant to push and punish until results are seen.
Innocently named, the Fran is nothing nice. One of the all-time most feared WOD’s, the Fran starts in a standing position holding a barbell against your shoulders. Squat keeping the bar at shoulder level, with your palms facing up and your elbows extended out. Return to standing while “thrusting” the weight over your head into a push press, using an explosive motion. Perform 21 reps, followed by 21 pull-ups, and then repeat both exercises for 15 reps, then nine, aiming for no rest in between.
As the name implies, this workout is just plain nasty. The Filthy Fifty is a brutal series of training exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. An example includes 50 box jumps with a 24” box, 50 jumping pull-ups, 50 kettelbell swings, 50 walking lunge steps, 50 knees-to-elbows, 50 reps of push press with 45 lbs, 50 back extensions, 50 wallballs using a 20 lb ball, 50 burpees and 50 double-unders.
Back with the female names, kind of like hurricanes. The Babs is an endurance test that forces trainers to perform 20 pull-ups, 30 push-ups, 40 sit-ups and 50 squats for time. It doesn’t sound too hard until you’re on the clock and the reps seem like eternity.