CROSS TRAINER / ELLIPTICAL
Low-impact full body cardiovascular machine. Elliptical motion reduces joint stress while maintaining cardiovascular demand.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Step onto the pedals and grip the moving handles.
- 2
Begin pedalling in a smooth elliptical motion.
- 3
Push and pull the handles to engage the upper body.
- 4
Maintain an upright posture — do not lean on the handles.
- 5
Set resistance and incline to target level.
THE STANDARD
Consistent pace at target resistance. Upright posture. Arms and legs working together.
COACHING CUES
COMMON MISTAKES
Leaning heavily on the handles — reduces lower body demand.
Inconsistent pace.
Neglecting the arm drive.
SCALING / SUBSTITUTIONS
Reduce resistance or incline.
Legs-only for targeted lower body conditioning.
Increase resistance for strength-endurance work.
300WOD APPLICATION
The elliptical is used as a low-impact cardiovascular option across Foundation, Hoplite, and Elite. It does not belong to the Spartan Standard.
RELATED EXERCISES
300WOD STANDARDS
CUSTOM TRAINING ONLY
EQUIPMENT
MUSCLES
Primary
Secondary