Starting cross training [CROSS THREAD]

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Augmenting Ape
Posts: 2
Joined: Sat Apr 14, 2012 5:26 pm

Starting cross training [CROSS THREAD]

Postby Augmenting Ape » Wed Mar 05, 2014 7:49 am

So after seeing Lachlan's progress I've decided to start using this forum despite the fact that no one has touched this thing in months.
If anyone who is stronger than me (everyone) happens to see it and can give me tips, that would be great. If no one ever sees this, then I guess it becomes my own personal space for cataloging my progress or lackthereof with the cross.

I recently made a pair of cross trainers (because i'm not about to shell out 150 for a pair) and started doing cross pushups with my feel elevated on a chair.

I don't really know how to program for this. I know a bunch of level 9/10 gymnasts but none of them were particularly strong on the rings (most were floor or pommel-centric).

I've just been doing reps of pushup pullouts and then holding for a count of three at the bottom once that gets too difficult. I usually do that for about seven sets. I have no idea how long to wait before i go down a notch on my cross trainer or when to add in more reps. I'm used to barbell training which is a stark contrast from ring training.

Augmenting Ape
Posts: 2
Joined: Sat Apr 14, 2012 5:26 pm

Re: Starting cross training [CROSS THREAD]

Postby Augmenting Ape » Fri Mar 07, 2014 8:44 am

So I got a second opinion. I spoke to Steven Low, author of Overcoming Gravity ( and creator of I explained my current training methodologies and this is what he had to say:

"If once a week is working out well then I'd stick with that for now.
If you don't have any type of german hang as well as RTO support work in your workout I would defintely suggest getting those into your workout. Likewise, starting to work rings tuck planche when you can would be good as well.
There's some other pre-requisites to cross that I layout in OG on the charts that are colored in gray but the above are the main ones.
Generally speaking for your routine I would simplify to a full body routine or a push/pull. 3 and 4 day splits I don't like that much because you don't get enough frequency with the exercises to make good progress. But if that's working for you then you can keep it if you want."

I believe in this man's knowledge and might be obligated to spend more time on RTO support (I already do a lot of german hang work).

I haven't really considered training in any way other than a split though due to my barbells and rings being in completely different locations.

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