Functional training is a physical conditioning method based on natural and holistic movements, aimed at improving strength, balance, and coordination. Accessible to all levels, it enhances physical fitness and overall well-being in daily life.
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 helps develop functional strength while improving endurance and flexibility. For example, a cross-training workout can help you improve your stamina during daily tasks like climbing stairs, carrying heavy loads, or maintaining correct posture throughout the day.
To maximize the athletic performance of cross-training, it is essential to choose suitable equipment. Breathable clothing, multisport shoes offering support and stability, as well as accessories like a water bottle, a sports bag, or a massage roller help optimize 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 strengthening muscle coordination. Unlike exercises targeting isolated muscles, it includes natural movements such as bends, rotations, and extensions, thereby enhancing range of motion and stability. This type of training is particularly useful for developing better posture, preventing injuries like pain and muscle strains, and optimizing your fitness level in everyday 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 weight training, cardio, and weightlifting. It is often structured in the form of a WOD (Workout of the Day), a predefined session that can include high-intensity functional movements.
The different types of WOD
Cross-training offers several training formats, each with its own specificities:
🔹 AMRAP (As Many Rounds As Possible) – Complete as many rounds of a circuit as possible within 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 maximal 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 within a given time, but without exhausting yourself in the first few minutes. Find a sustainable pace from the start and avoid going out too fast. Also, remember to manage your breathing well, especially during burpees and cycling/rowing, where the cardio is heavily engaged.
Why do functional training and functional 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 oxygenation of the muscles and facilitates recovery.
- Strengthen soft tissues – Reduces the risk of injuries and prevents muscle pain.
- Develop coordination and balance – Helps perform 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 a classic functional workout, 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 items to maximize your results.
1. Sportswear: move freely and efficiently
For optimal functional training or cross-training, it is essential to wear breathable and stretchable sportswear. These ensure maximum comfort while facilitating better performance. Choose materials that wick away moisture to stay dry during exercise.
Here are some recommendations for a comfortable and effective workout:
• For men : Opt for technical fabric t-shirts like Nike Dri-FIT or Under Armour's UA Tech™, lightweight shorts offering great freedom of movement, and compression leggings for better muscle support.
• For women: Opt for 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 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 offer a perfect balance between grip, cushioning, and flexibility for every movement, whether it is 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 efficiency, prioritize:
• For men: Shoes offering solid lateral support for quick movements, a stable sole for better grip during weightlifting, and effective cushioning for high-impact exercises like jumps or running.
• For women: Models designed for comfort and arch support, with a flexible sole adapted to dynamic movements, and excellent shock absorption to protect joints during intense training.
Visit our selection of multisport shoes on to discover models offering 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 complement the importance of good hydration, it is essential to choose a bottle that matches your training pace. Whether it's to keep water fresh during a long session or for quick hydration during intense activity, having the right water bottle within reach is an asset to support your performance. With these practical options, you stay focused on your goals without compromising your physical condition.
Visit the water bottles section to discover our selection suited 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 equipment
A suitable sports bag is essential for carrying your equipment in a practical and organized way. Whether it's for a cross-training session, a gym workout, or an outdoor outing, it should be spacious enough to hold everything you need, while offering compartments to separate and protect the gear. Choose sturdy and wear-resistant models, with ergonomic straps for optimal comfort even during the longest trips.
Check out our selection of sports bags on Gosport.ca and find the ideal model for your personal belongings.
5. Resistance bands: for strengthening and stabilizing
Versatile and easy to carry, resistance bands are perfect for intensifying exercises and strengthening muscles. Used as a complement to 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. Good 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 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 pain 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 strengthen the body and prevent injuries. What makes it even more appealing is the group 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!
Have a good session! 💪
