{"id":40507,"date":"2026-09-25T07:03:04","date_gmt":"2026-09-25T07:03:04","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/cross-training-gym-programs\/"},"modified":"2026-09-25T07:03:04","modified_gmt":"2026-09-25T07:03:04","slug":"cross-training-gym-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/cross-training-gym-programs\/","title":{"rendered":"Programs \u2013 Cross-Training Gym"},"content":{"rendered":"

CROSS SEVEN<\/span>

Cross-Training Gym Programs<\/h1>

Pick a programme by goal, level and schedule.<\/p>Book a Cross-Training Class<\/a><\/div><\/section>
\n

How We Coach<\/span>

Technique first, then intensity.<\/h2>

Varied, coached workouts mixing strength, cardio machines, gymnastics and conditioning \u2013 never the same week twice.<\/p>Book a Cross-Training Class<\/a><\/div>

\"Cross-Training<\/div><\/div><\/section>
\n
Program Questions<\/span>

Choosing your programme.<\/h2><\/div>
Is this CrossFit?<\/summary>

Similar style, but our programming is our own.<\/p><\/details>

Can beginners start?<\/summary>

Yes \u2013 begin with On-Ramp.<\/p><\/details>

How are workouts scaled?<\/summary>

Every workout has three levels.<\/p><\/details>

Is there open gym?<\/summary>

Yes \u2013 daily open gym hours.<\/p><\/details><\/div><\/div><\/section>
\n

Programs<\/span>

Every programme has a purpose.<\/h2><\/div>
01<\/span>

Cross Class<\/h3>

Coached daily workout for all levels.<\/p><\/article>

02<\/span>

Strength Cycle<\/h3>

Structured barbell progressions.<\/p><\/article>

03<\/span>

Engine<\/h3>

Rower, bike and ski conditioning.<\/p><\/article>

04<\/span>

On-Ramp<\/h3>

Four intro sessions for newcomers.<\/p><\/article><\/div><\/div><\/section>
\n

Start with Cross-Training Gym.<\/h2>

Tell us your goals and schedule and we will book the right first session.<\/p>Book a Cross-Training Class<\/a><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":40401,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Programs | Cross-Training Gym \u2013 Hercules","_hercules_seo_description":"Programs page of the Hercules Cross-Training Gym demo \u2013 varied cross-training workouts, strength and conditioning.","_hercules_header_layout_id":40623,"_hercules_footer_layout_id":40624,"_hercules_page_builder":"","footnotes":""},"class_list":["post-40507","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/40507","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=40507"}],"version-history":[{"count":0,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/40507\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media\/40401"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=40507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}