This functional fitness program is structured over a focused 8 weeks, with 6 dedicated training days and one active recovery or rest day each week to ensure optimal performance and recovery.
Your workouts are strategically broken down into key components.
You'll engage in Strength portions that cover major lifts crucial for functional fitness; remember to perform a proper warm-up and take ample rest, ideally around 3 minutes between sets, to maximize recovery and performance.
Following this, the Accessories portions will introduce additional strength and skill elements designed to support your main lifts and improve your gymnastics. Similar to strength work, focus on quality and allow sufficient rest between sets unless the workout specifies otherwise.
Finally, the Conditioning portion is your daily Workout of the Day (WOD). These workouts will range from running to lifting, with durations varying from short, intense blasts to longer efforts.
Always warm up thoroughly for the individual movements involved, and be prepared to scale weights or movements as needed to maintain intensity and perfect form.
