Workouts

Functional / fitness

A broad base of training: classic benchmarks, barbell strength days, steady engine work and a pull-up progression.

Benchmarks5

AMRAP20 minCindy5 pull-ups, 10 push-ups, 15 air squats, as many rounds as you canAMRAP20 minMary5 handstand push-ups, 10 pistols, 15 pull-upsFor time12 min capHelen3 rounds: 400m run, kettlebell swings, pull-upsLadder12 min capAnnie50-40-30-20-10 double-unders and sit-upsFor time12 min capKaren150 wall balls

Strength5

StrengthSquat Heavy5 x 3 back squat, buildingStrengthPress Day5 x 5 strict pressStrengthDeadlift Sets5 x 3 deadlift from the floorStrengthPulling Day5 rounds: 3 deadlifts and 3 power cleansStrengthThe Heavy DayOne-rep maxes: squat, deadlift and strict press

Engine7

Zone 230 minEasy Thirty30 minutes on the rower at a conversational paceZone 260 minLong and Slow60 minutes across four machines, 15 minutes eachFor time30 min cap5K Test5,000m row for timeSteady60 minThe Hour60 minutes mixed modal at a moderate paceAMRAP45 minMixed Modal Cruise45 minutes rotating three machines, steadyFor time40 min capRun It Off5km at a steady pace you could hold all raceFor time30 min capHeavy CarriesFarmer carries and sandbag lunges

Pull-up progression3

GymnasticsHang Strong5 max dead hangs and 10 scapular pullsGymnasticsThe Pull-Up TestOne set of max strict pull-upsFor time30 min capOne Hundred Pull-Ups100 pull-ups, any style

Building a week from these

Functional fitness works best as a mix. Two strength days, one or two engine sessions and one harder conditioning piece give most people steady progress without burning out.

A sample four-day week:

  • Day 1: strength, such as five sets of three back squats, then a short pull-up practice.
  • Day 2: easy aerobic work for 30 to 45 minutes, at a pace where you could hold a conversation.
  • Day 3: strength again, a press or deadlift day.
  • Day 4: a benchmark or conditioning piece, such as Helen or Cindy.

Progressing. On strength days, add a little weight when you complete every rep with good form, usually 2.5 to 5kg. For pull-ups, work through the progression on this page: dead hangs and scapular pulls first, then slow lowering negatives, banded pull-ups and finally strict reps.

Scaling. Every session here can be made easier without changing its purpose: lighter loads on strength days, shorter easy sessions, fewer rounds on conditioning. Keep the structure and grow into it.

Mistakes to avoid.

  • Making every session hard. The easy days are what let the hard ones count.
  • Skipping strength work in favour of more conditioning.
  • Training with no rest days. One full day off a week is a minimum, not a reward.

How to structure a hybrid training week has three, four and five-day versions.

Questions

How to log a score →
What is functional fitness?
Training built from movements you use outside the gym: squatting, hinging, pushing, pulling, carrying and running, often mixed together in one session and done at a range of intensities.
How many days a week should I train?
Three to five sessions a week suits most people. Mix strength, conditioning and easy aerobic work, and keep at least one full rest day. How to structure a hybrid training week has sample weeks.
Can I do these at home?
Many of them. Cindy needs only a pull-up bar, and the engine sessions need a rower, bike or somewhere to run. The barbell days need a bar and plates.

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