Functional fitness: 6 weeks
Six weeks of three sessions a week: a strength day, a gymnastics or barbell skill session and a conditioning workout, with scaling for every movement.
- Level
- Intermediate
- Length
- 6 weeks
- Sessions
- 3 a week
- Access
- PremiumPlan
Equipment: Barbell, Pull-up bar, Gymnastic rings, Kettlebell, Box, Medicine ball, Dumbbells, Jump rope, SkiErg
Open with PremiumWho it’s for: Regular gym-goers new to functional fitness, or returning to it, who can train three times a week in a gym with a barbell, a pull-up bar and a SkiErg.
A balanced first block of functional fitness. Every week has three sessions: the same strength day, so you can add load week by week; a skill session that alternates between gymnastics on the bar and Olympic lifting with the barbell; and a conditioning workout that changes every week.
Strength and skill come before speed. Scale any movement to the version you can do well for every rep, write down your loads and scores, and look for small improvements from week to week rather than big ones. Leave a rest day after the conditioning session if you can.
What the plan involves
- Three sessions a week for six weeks
- A weekly strength day: back squat, strict press and strict pull-ups
- Alternating gymnastics and Olympic lifting skill sessions
- A different conditioning workout each week, with scaling for every movement
What’s inside
- Every week: a strength day with back squats, strict presses and pull-ups
- Alternate weeks: a gymnastics builder or a barbell clean-and-jerk EMOM
- A conditioning workout each week: AMRAPs, EMOMs, intervals and a chipper
- Progress by adding load to the strength day and moving up the scaled versions
The full session is part of Premium.
See plansBefore you start
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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