Functional fitness
Functional fitness workouts: AMRAPs, EMOMs and for-time sessions mixing weightlifting, gymnastics and conditioning.
Who it’s for: Regular exercisers who enjoy varied, high-intensity functional fitness sessions.
Functional fitness workouts mix weightlifting, bodyweight gymnastics and conditioning in short, intense formats: AMRAPs (as many rounds as possible), EMOMs (every minute on the minute) and workouts done for time.
Every workout here can be scaled. Each movement comes with an easier version, so you can match the session to where you are today: ring rows or band-assisted pull-ups instead of pull-ups, box step-overs instead of jump-overs, single-unders instead of double-unders.
Gymnastics are strict before kipping. Build strict pull-ups, dips and holds first; a kipping or butterfly version is a way to do more reps once you have the strength, not a way around it. The same goes for the barbell: learn the positions with a light bar before adding load, and keep every rep clean rather than fast.
Training plans
Workouts and classes
- FreeWorkout
16-minute bodyweight AMRAP
Squats, push-ups and burpees for as many rounds as you can in 16 minutes: a no-equipment functional fitness session for any level.
All levels · 30 min · No equipment
- FreeWorkout
18-minute kettlebell, box and wall ball EMOM
Kettlebell swings, box step-overs and wall balls, one every minute for 18 minutes: a functional fitness EMOM for the gym.
Intermediate · 30 min · Kettlebell, Box, Medicine ball
- PremiumWorkout
Barbell EMOM: hang power clean and push jerk
A 12-minute barbell EMOM alternating hang power cleans and push jerks, then front squats: Olympic lifting technique under a little fatigue.
Advanced · 50 min · Barbell
- PremiumWorkout
Gymnastics builder: pull-ups and toes-to-bar
Strict pull-ups and toes-to-bar on alternate minutes, with scaling for every level, then hollow rocks and L-sits: the pulling and core strength gymnastics depend on.
Intermediate · 40 min · Pull-up bar, Gymnastic rings
- PremiumWorkout
Dumbbell chipper for time
A chipper: 40 dumbbell snatches, 30 box jump-overs, 20 devil presses, 30 sit-ups and 50 double-unders, done once through for time.
Intermediate · 40 min · Dumbbells, Box, Jump rope, Mat
- PremiumWorkout
SkiErg and burpee intervals
Six hard rounds of a 250 m SkiErg sprint and 10 bar-facing burpees, with 90 seconds of rest between rounds.
Intermediate · 40 min · SkiErg, Barbell
- PremiumWorkout
Strength day: squat, press and pull
Heavy back squats, strict presses paired with strict pull-ups, then a short deadlift and burpee finisher: the strength base functional fitness is built on.
Intermediate · 60 min · Barbell, Pull-up bar
Build your free muscle program
Pick your level and get a full week of training, ready to log. Free, no sign-up.