If you've been doing this type of training for a while, it might be time to take it to the next level and start working on your strength. If you are just starting out in the world of Cross Training, we recommend you refrain from doing the following WODs, as they require a higher level of technique. But don't worry because when you least expect it, you'll be doing them too. As you may know, Cross Training is a multidisciplinary sport that works on different physical capacities including speed, cardiovascular endurance, strength and agility, among others, using exercises and routines from different sports such as weightlifting. This time, we have focused on working on strength, so here are 5 Cross Training WODs to strengthen and develop your muscles. 

Why work on strength? 

Before going on to explain the 5 Cross Training WODs to work on muscular strength, we would first like to explain why we should train muscular strength and what advantages come from it. These are some of the most important reasons to do muscular strength training: 

• Strength exercises help increase our bone density, which means it improves joint mobility, reduces the risk of osteoporosis and decreases the chance of suffering any type of fracture. 
• In addition to preventing bone fractures, it also helps us reduce the risk of suffering muscular injuries. 
• It helps us improve and correct our body posture by developing our muscles. 
• Strength training also has an ‘anti-aging’ effect, as we keep the muscle mass active and prevent the loss of lean fat. 
• With strength training, we increase calorie expenditure, as we raise the basal metabolic rate, burning more calories even when at rest. 
• Another of the great benefits of strength training is that by building muscle, the internal organs are kept in position, improving digestion, breathing, cardiovascular health and intestinal passage, among other things. 
• Strength training also has a positive impact for women, as it reduces premenstrual symptoms. 
• It improves our physical appearance, mood and sleep quality. 

5 WODs to work on strength 

Here are the 5 WODs we propose from PicSil to work on muscle strength: 

✅ Chelsea WOD - 30’ 

This is one of the best WODs for working on muscle strength. It’s an EMOM, a type of high-intensity training in which we work in one-minute intervals, performing the repetitions of each exercise and resting for the remainder of the minute. The Chelsea WOD consists of the following: In 30 minutes or less you have to do the following exercises: 

• Pull-ups - 5 repetitions 
• Push-ups - 10 repetitions 
• Air squats - 15 repetitions 

✅ King Kong WOD 

This is one of the most complex WODs, requiring a higher level of technique and muscle strength. For this reason, we recommend it for more advanced athletes, because even doing it with the correct weights can be challenging. The King Kong WOD consists of 3 rounds for time: 

• Deadlift (205 kg / 145 kg for males and females respectively) - 1 repetition 
• Muscle-Ups on rings - 2 repetitions 
• Deadlift (115 kg / 80 kg for males and females respectively) - 3 repetitions 
• Handstand Pushups - 4 repetitions 

✅ AMRAP 21’ 

The objective of this Amrap, which consists of another type of training explained in this post, is to do as many rounds as you can of the 3 exercises that make up this WOD within 21 minutes. One of the great advantages of this WOD is that in addition to gaining muscle strength, you will lose localized fat. 3 or more rounds for time (21 minutes): 

• Double Unders 
• Kettlebell Swings 

• Push Ups 

✅ Amanda WOD 21’ 

Don't be fooled by the simplicity of this exercise, as the Amanda WOD is a high-intensity workout that will help you train muscle strength. You’ll work your upper body muscles like your back, pecs and arms. It consists of performing 21 repetitions for time (21 minutes): 

• Muscle-ups 
• Squat Snatches (65/45 kg) 

✅ Zeus WOD 

We have saved it for last, but this WOD will make you work your muscle strength considerably, and you’ll work several muscle groups at the same time. It mainly consists of doing many repetitions of various exercises with not much weight. It’s worth mentioning that you should rest 2 minutes between sets to catch your breath. 3 rounds for time: 

• Wall balls (9 kg) - 30 repetitions 
• Sumo Deadlift High-Pull (34 kg) - 30 repetitions 
• Box jumps (51 cm) - 30 repetitions 
• Push presses (34 kg) - 30 repetitions 
• Calorie row - 30 repetitions 
• Push Ups - 30 repetitions 
• Back Squats (body weight) - 10 repetitions 

Remember to warm up and stretch well before performing any of these WODs for increasing your muscle strength to avoid any troublesome injuries. If you have any questions, you can always ask your box coach for advice. Last but not least, always use extra protection to protect your joints such as wrist wraps and kneepads.