Functional training is a physical conditioning method based on natural and global movements, aimed at improving strength, balance, and coordination. Accessible to all levels, it enhances physical fitness and overall well-being on a daily basis.
Among the popular practices that result from it, the cross-training combine several disciplines to improve your fitness, such as weight training, cardio, and weightlifting, in dynamic and varied sessions. This intense approach allows for the development of functional strength while improving endurance and flexibility. For example, a cross-training workout can help you enhance your stamina for daily tasks like climbing stairs, carrying heavy loads, or maintaining correct posture throughout the day.
To maximize the sports performance of cross-training, it is essential to choose suitable equipment. Breathable clothing, multi-sport shoes providing support and stability, as well as accessories like a water bottle, a sports bag, or a massage roller contribute to optimizing your performance and recovery.
In this article, discover the essentials of functional training and cross-training, the basic principles as well as the best equipment to improve your practice and optimize your results.
What is functional training and cross-training?
Functional training focuses on improving daily movements by engaging deep muscles and enhancing muscle coordination. Unlike exercises that target isolated muscles, it includes natural movements such as bending, rotating, and extending, thereby improving range of motion and stability. This type of training is particularly useful for developing better posture, preventing injuries such as pain and muscle tension, and optimizing your fitness level in daily life activities.
Although cross-training is part of functional training methods, it is distinguished by the combination of different types of exercises from various disciplines such as weightlifting, cardio, and powerlifting. It is often structured in the form of a WOD (Workout of the Day), a predefined session that may include high-intensity functional movements.
The different types of WOD
Cross-training offers several training formats, each with its own specifics:
🔹 AMRAP (As Many Rounds As Possible) – Complete as many rounds of a circuit as possible in a given time.
🔹 EMOM (Every Minute On the Minute) – Perform a certain number of repetitions at the start of each minute. The remaining time is used to recover before the next set.
🔹 FOR TIME – Complete a sequence of exercises as quickly as possible while maintaining good technique.
🔹 TABATA – Alternating 20 seconds of intense effort and 10 seconds of rest, repeated over several cycles.
🔹 HIIT (High-Intensity Interval Training) – Sessions based on intervals of maximum effort followed by periods of active recovery.
Concrete example: a WOD in action
Here is an example of a WOD in AMRAP 15 minutes format:
- 10 squats with weight
- 15 kettlebell swings
- 10 burpees
- Max calories on bike or rowing machine
💡 Tip to optimize your WOD
In an AMRAP, the goal is to complete as many rounds as possible in a given time, but without exhausting yourself in the first few minutes. Find a sustainable pace from the start and avoid going out too strong. Also, remember to manage your breathing well, especially on the burpees and the bike/rower, where the cardio is heavily taxed.
Why do functional training and cross-training work?
Functional training, which forms the basis of cross-training, is effective because it engages multiple muscle groups simultaneously. This dynamic approach allows for:
- Improve blood circulation – This increases the oxygenation of the muscles and facilitates recovery.
- Strengthen the soft tissues – Reduces the risk of injuries and prevents muscle pain.
- Develop coordination and balance – Helps execute more complex movements and improves performance in daily tasks.
By combining these principles with the intensity and variety of cross-training exercises, we optimize not only strength but also endurance and flexibility.
The essential equipment for effective functional training
Whether for cross-training sessions or classic functional training, the choice of equipment plays a crucial role in optimizing performance and comfort. Suitable clothing, high-performance shoes, and quality accessories contribute not only to performance but also to recovery. Here are the essential elements to maximize your results.
1. Sportswear: move freely and efficiently
For optimal functional training or cross-training, it is essential to wear breathable and stretchy sportswear. These ensure maximum comfort while facilitating better performance. Choose moisture-wicking materials to stay dry during exertion.
Here are some recommendations for a comfortable and effective workout:
• For men : Opt for technical fabric t-shirts like the Nike Dri-FIT or the UA Tech™ from Under Armour, lightweight shorts that provide great freedom of movement, and compression leggings for better muscle support.
• For Women: Choose sports bras that provide good support, fitted and breathable leggings incorporating technologies like Adidas AEROREADY or Nike Dri-FIT, as well as lightweight tops that allow for good ventilation.
Visit the selection of sportswear on Gosport.ca to discover clothing suited to the needs of men and women.
2. Multisport shoes: the right support to perform
The choice of multisport shoes is essential to ensure comfort, stability, and performance during the varied exercises of cross-training. These shoes must provide a perfect balance between grip, cushioning, and flexibility for every movement, whether for jumps, sprints, or weightlifting. A good pair of shoes can make all the difference in preventing injuries and improving the effectiveness of each session. For maximum effectiveness, prioritize:
• For men: Shoes that provide solid lateral support for quick movements, a stable sole for better grip during weightlifting, and effective cushioning for high-impact exercises like jumps or sprints.
• For women: Models designed for comfort and arch support, with a flexible sole suitable for dynamic movements, and excellent shock absorption to protect the joints during intense workouts.
Visit our selection of multisport shoes to discover models that offer comfort, stability, and performance.
3. Water bottle for training: stay hydrated at all times
Hydration is key to maintaining good performance and speeding up recovery after functional training or cross-training. For this, you need the right water bottle, suited to your needs:
• Insulated bottle: Keeps water cold for hours, perfect for long or intense sessions.
• Bottle with integrated straw: Allows for quick and effortless hydration, ideal for high-intensity workouts.
• Pressure system: Convenient for drinking quickly without disrupting effort during demanding exercises.
To emphasize the importance of good hydration, it is essential to choose a bottle that matches your training pace. Whether it's to keep water cool during a long session or for quick hydration during activity, having the right water bottle on hand is an asset to support your performance. With these practical options, you stay focused on your goals without compromising your fitness.
Visit the water bottles section to discover our selection tailored to all hydration needs. You will find models for every type of activity, whether it's to stay hydrated throughout the day or to drink quickly during training.
4. Sports bags: carry all your gear
A suitable sports bag is essential for transporting your gear in a practical and organized manner. Whether for a cross-training session, a gym workout, or an outdoor outing, it should be spacious enough to hold everything you need while providing compartments to separate and protect the equipment. Choose robust and wear-resistant models, with ergonomic straps for optimal comfort even during the longest journeys.
Check out our selection of sports bags on Gosport.ca and find the perfect model for your personal belongings.
5. Resistance bands: to strengthen and stabilize
Versatile and easy to transport, resistance bands are perfect for intensifying workouts and strengthening muscles. Used in conjunction with functional training, they help improve stability and target deep muscles, which is essential for cross-training. They are also ideal for rehabilitation and injury prevention, allowing you to work on mobility and strength at home or on the go.
The importance of recovery
Training does not end with the exercise itself. Proper recovery is essential to allow the body to repair and progress.
Foam Roller: recovery above all
Before and after training, the Foam Roller is a key tool for relaxing muscles and promoting optimal recovery. It helps reduce muscle tension, stimulates blood circulation, and prevents injuries. It allows for the release of tissues and improves mobility, which helps reduce post-exercise pain and accelerate recovery.
Other aspects of recovery
Beyond the Foam Roller, it is essential to incorporate practices such as stretching, quality sleep, and a balanced diet to optimize recovery. Neglecting this step can lead to prolonged muscle soreness and increase the risk of injuries.
Cross-training is much more than just a workout: it’s an active and motivating lifestyle that improves strength, mobility, and coordination. By focusing on functional movements, it helps to strengthen the body and prevent injuries. What makes it even more appealing is the collective aspect that boosts the energy and engagement of participants, creating a unique sense of accomplishment after each session. If you’re looking to push yourself, to experience a physical and mental transformation, try cross-training – the best way to feel stronger, more motivated, and to achieve your goals in a fun and effective way!
Good session! 💪
- Marielle Falardeau
