Functional training workouts combine full-body movements like squats, pulls, pushes, carries and rowing to build strength and conditioning you use in real life. Below are 25 sessions from a plan I wrote for a client, grouped into conditioning, bodyweight, barbell and recovery days. Scale the weights and reps to your level, and always warm up first.

Functional training workouts: Chris Keith training with battle ropes in his San Diego studio

Years ago I wrote a multi-week functional training plan for one of my San Diego clients. The sessions hold up just as well today, so I’ve organized the best of them below for you to use.

What are functional training workouts?

Functional training focuses on movement patterns rather than individual muscles: squatting, hinging, pushing, pulling, carrying and moving your body through space. In other words, you train the way you move in daily life and sport. As a result, you get stronger, fitter and more resilient at the same time.

How should you use these functional training workouts?

  • Warm up first. Spend 8 to 12 minutes on a dynamic warm-up.
  • Scale everything. Reduce weights, reps or distances so you keep good form throughout.
  • Mix the types. Rotate conditioning, bodyweight, barbell and recovery days across the week.
  • Take rest days. Two or three hard days in a row is plenty for most people.
  • Track your results. Repeat a workout every month or two and compare.

A quick glossary: AMRAP means as many rounds (or reps) as possible in the time given. EMOM means every minute on the minute: do the work at the top of each minute and rest for the remainder.

Conditioning functional training workouts

  1. 5 rounds: 300 m SkiErg, 400 m run, 500 m row
  2. 3 rounds: 800 m run, 1,000 m row. Then 25 minutes on the stair climber
  3. 800 m run, 1,200 m row, 800 m run. Then 15 minutes stair climber and 15 minutes foam rolling
  4. 500 m SkiErg, 1 mile air bike, 500 m SkiErg. Then 20 minutes stair climber
  5. 5,000 m bike erg, then a 1.5-mile run
  6. 500 m SkiErg, 1,000 m run, 1,500 m row, 2,000 m bike erg
  7. 6 rounds for time: 300 m row, 7 power cleans. Rest 1 minute between rounds

Bodyweight functional training workouts

  1. 20-minute AMRAP: 5 pull-ups, 10 push-ups, 15 squats. Then 25 minutes stair climber
  2. AMRAP 20: 5 strict pull-ups, 10 push-ups, 15 sit-ups. Then 1,600 m row and 800 m run
  3. 15-minute AMRAP: 50 jump rope singles, 10 burpees
  4. 200 jump rope singles, 50 air squats, 50 Russian twists, 500 m row, 50 Russian twists, 50 air squats, 200 jump rope singles
  5. 100-calorie bike erg, 80 sit-ups, 60 alternating reverse lunges, 40 dumbbell bench presses, 60 lunges, 80 sit-ups, 100-calorie bike erg
  6. Three 4-minute AMRAPs with 4 minutes rest between: 27-21-15 calorie row, burpees, and pull-ups or toes-to-bar
  7. 30-minute AMRAP: max meters on the bike erg, with 10 burpee box jumps every 3 minutes

Barbell and kettlebell functional training workouts

  1. EMOM 20: 5 box jumps, 3 toes-to-bar, 1 hang power clean. Then a 1-mile run
  2. Alternating EMOM 20. Odd minutes: 3 power cleans, 3 front squats, 3 push presses. Even minutes: 5 strict pull-ups, 10 push-ups
  3. 5 rounds: 400 m run, 15 overhead squats. Then 20 minutes stair climber
  4. 2-minute AMRAPs: 500 m bike erg, then max kettlebell swings. Rest 1 minute. Repeat until you reach 150 swings (30-minute cap)
  5. 20-minute AMRAP: 30-calorie row, 21 Russian kettlebell swings, 12 lateral burpees
  6. 21-15-9 deadlifts, box jumps and hand-release push-ups; then 15-12-9 hang power cleans with the same; then 9-6-3 push presses with the same
  7. 4 rounds for time: 40-calorie bike erg, 30 medicine ball cleans, 20 toes-to-bar
  8. 10-to-1 descending reps of hang squat cleans, with a 20-calorie row before each round

Steady cardio and recovery days

  1. A 1-mile run, then 40 minutes on the stair climber
  2. 45 minutes stair climber, then 15 minutes mobility
  3. 30 minutes stair climber, then 20 to 30 minutes mobility, foam rolling or massage-gun work

Recovery days matter as much as hard ones. For ideas, read exercise recovery tips and how to improve mobility.

How do you scale functional training workouts for your level?

First, cut the volume. For example, do 3 rounds instead of 5, or 10 minutes instead of 20. Next, swap harder moves for easier ones: ring rows for pull-ups, incline push-ups for push-ups, step-ups for box jumps and a light kettlebell for a barbell. Finally, lower the weight until every rep looks clean. If you’re new to Olympic lifts like cleans, learn them with a coach before adding speed. For more on building up safely, see progressive overload.

Can a personal trainer build functional training workouts for you in San Diego?

Yes. The best plan is the one built around your goals, schedule, injuries and experience, just like the plan these workouts came from. In my private Bay Park studio, I design and coach one-on-one programs like this for every client. See the Chris Keith Method and my rates. For weekly targets, the CDC recommends 150 minutes of moderate activity plus 2 strength days a week.

Want a functional plan built for you? Text Chris at (619) 840-9099 for a free consultation.

Frequently Asked Questions

Have a question that isn’t covered here? See the full personal training FAQ.

What are examples of functional training workouts?

Examples include rowing and running intervals, bodyweight circuits of pull-ups, push-ups and squats, kettlebell swing workouts, and barbell complexes with cleans, squats and presses. They train movement patterns you use in daily life rather than isolated muscles.

How often should I do functional training workouts?

Most people do well with three to five sessions a week, mixing harder conditioning and strength days with easier recovery or mobility days. Take at least one or two full rest days and avoid more than two or three hard days in a row.

Are functional training workouts good for beginners?

Yes, when scaled. Beginners should cut the volume, use lighter weights and easier versions of moves such as ring rows and incline push-ups, and learn technical lifts like cleans with a coach before doing them fast or for time.

What does AMRAP mean in a workout?

AMRAP stands for as many rounds or reps as possible. You complete the listed exercises repeatedly for a set time, like 20 minutes, and count how many rounds you finish. It’s a simple way to measure progress over time.

Chris Keith has over 30 years of personal training in San Diego (since 1995) and was voted Best Personal Trainer by San Diego Magazine. He trains clients one-on-one at his private studio in Bay Park. Learn more about Chris or contact Chris to get started.