To Introduce You to Cross Training, Here is the Program for the 3rd Week, Put Together by Jimmy, Out Domyos Coach. It consists of 2 weekly sessions (Remember to maintain a 48-hour recovery period between your 2 sessions)


Session 1/WOD 1: Kettlebell and Domyos Strap Training (Suspension Straps)

It is possible to add an optional weighted vest for added difficulty

Warm Up/ Joint Activation


The following 3 exercises are to be done 3 times (gradually increasing in intensity each time):

  • Exercise 1: Squats
  • Exercise 2: Push Up Domyos Strap Training
  • Exercise 3: Plank

Do 30 seconds of effort per exercise and rest for 30 seconds between each set of exercises.

Exercise 1: Squats

• Targeted muscles: quads and glutes

• Exercise: lower the buttocks below knee level and move back to an upright position

• Breathing: Breathe in as you go down and breathe out as you go up

• Safety instructions: contract the abs and push the glutes backwards as you go down and keep the back straight


Exercise 2: Press-Up with the Domyos Strap Training

• Targeted muscles: pecs and triceps

• Exercise: lower your elbows outwards and stretch your arms

• Breathing: breathe out during the effort phase

• Safety instructions: make sure the heels do not touch the floor and bend your knees slightly. Remember to tuck in your navel to avoid arching your back


Exercise 3: Plank

• Targeted muscles: rectus abdominis, transverse abdominis and oblique muscles

• Exercise: resting on the forearms and toes, raise the pelvis to the point where your legs, hips and upper body are perfectly aligned. Hold the position

• Breathing: breathe slowly and deeply, while maintaining the plank position

• Safety instructions: be careful not to arch your lower back

Easier option: put your knees on the ground while keeping your hips high

Main Training Session


Do a succession of 21/18/15/12/9-6/3 repetitions for each of the following 2 exercises, as quickly as possible:

  • Exercise 1: Kettlebell Goblet Squat
  • Exercise 2: Press-up

Exercise 1: Kettlebell Goblet Squat

• Targeted muscles: thighs and glutes

• Exercise: hold the kettlebell at chest level and do a squat

• Breathing: breathe out as you go up

• Safety instructions: push the glutes backwards as you go down


Exercise 2: Push Up

• Targeted muscles: pecs and triceps

• Exercise: whether you are on your feet or your knees, breathe in as you lower the chest to the ground and breathe out as you extend your arms

• Breathing: breathe out as you extend your arms

• Safety instructions: do not arch your back

Warm Down/Abdominal Breathing (with the Diaphragm)


Lie on your back with your arms alongside your body. Close your eyes and concentrate on your breathing (only the belly should move while the rib cage remains still; to check that you are doing it properly, place one hand on the belly and the other on the chest). Breathe in through the nose for 3-4 seconds by pushing out the belly using the diaphragm, then breathe out through the mouth for 6 seconds as you tuck in your navel (deep and natural exhalation, without forcing). Repeat for 2 minutes.


Session 2/WOD 2: Pull Up Bar and Domyos Strap Training


Warm Up/ Joint Activation

Do the following 2 exercises for 6 minutes:

  • Exercise 1: 30 Jumping Jacks
  • Exercise 2: 10 Row exercise with the DST

Exercise 1: Jumping Jack

• Objective: developing cardio-vascular health

• Exercise: stand upright with the feet together and arms alongside the body. Jump by spreading the feet apart with the toes pointing slightly outwards and knees slightly bent. Bring your arms out straight and in a horizontal position. Then return to the starting position and repeat the movement while keeping a steady pace

• Breathing: breathe in at the starting position and breathe out as you spread your legs

• Safety instructions: look far in front of you. Remember to tense your core muscles throughout the exercise.


Exercise 2: Row exercise with the Domyos Strap Trainin

• Targeted muscles: back and biceps

• Exercise: start with your arms outstretched and pull the Domyos Strap Training by bringing the elbows alongside the body at the end

• Breathing: breathe in as you pull

• Safety instructions: bend your knees slightly and keep your abs contracted

Main Training Session


Do as many sets of the following 2 exercises in 20 minutes:
• Exercise 1: 10 Burpees

• Exercise 2: 2 pull-ups (+ 2 pull-ups with each new set)


Exercise 1: Burpees

• Objective: developing cardio-vascular health

• Exercise: start in an upright position with the feet hip-width apart. Quickly switch to the plank position and bring both feet back together behind the hands. Without pausing, jump with your legs stretched out and arms extended over the head

• Breathing: breathe out as you go down to the plank position and breathe in as you rise upwards; breathe out as you jump up and breathe out as you return to the starting position

• Safety instructions: control your descent and do not arch your back


Exercise 2: Pull-up

• Targeted muscles: back and biceps

• Exercise: start with your arms straight and finish with your chin above the bar

• Breathing: breathe out as you pull up

• Safety instructions: control your descent

Warm Down/Abdominal Breathing (with the Diaphragm)


Lie on your back with your arms alongside your body. Close your eyes and concentrate on your breathing (only the belly should move while the rib cage remains still; to check that you are doing it properly, place one hand on the belly and the other on the chest). Breathe in through the nose for 3-4 seconds by pushing out the belly using the diaphragm, then breathe out through the mouth for 6 seconds as you tuck in your navel (deep and natural exhalation, without forcing). Repeat for 2 minutes.



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