Functional Fitness Weekly Workout Plan

This six-day functional fitness program is designed to build strength, endurance, and mobility while improving overall athletic performance. Each day combines compound strength movements and conditioning workouts (Metcons) to maximize results. Here’s the full breakdown:

Day 1: Lower Body Strength & Core Conditioning

• Warm-Up: 5 minutes of rowing to elevate heart rate and activate the posterior chain.

• Strength Training:

  • Back Squats – 5 sets of 5 reps: Develops leg and core strength.

  • Deadlifts – 4 sets of 6 reps: Builds total body power with an emphasis on posterior chain.

• Metcon (12-Minute AMRAP):

  • 10 Push-Ups

  • 15 Air Squats

  • 20 GHD Sit-Ups
    Focus: Max rounds in 12 minutes for muscular endurance and core development.

Day 2: Upper Body Strength & Power Metcon

• Warm-Up: Dynamic stretching to prep shoulders and hips.

• Strength Training:

  • Shoulder Press – 5 sets of 5 reps: Strengthens deltoids and triceps with strict pressing.

• Metcon (For Time):

  • 21-15-9 Reps of:

    • Thrusters (95/65 lbs)

    • Box Jumps (24/20 inches)
      Focus: High-intensity push-pull combo to develop power and stamina.

Day 3: Conditioning & Full-Body Burn

• Warm-Up: Jog 800 meters to gradually increase heart rate.

• Metcon (5 Rounds for Time):

  • 200m Run

  • 15 Kettlebell Swings (53/35 lbs)

  • 10 Burpees
    Focus: Anaerobic conditioning and full-body endurance.

Day 4: Active Recovery

• 30–45 minutes of light activity (e.g., cycling, swimming, or yoga).

• Mobility work and full-body stretching.
  Goal: Promote recovery, reduce soreness, and improve joint range of motion.

Day 5: Power Lifting & Leg-Focused Conditioning

• Warm-Up: Dynamic leg stretches and mobility drills to loosen hips and hamstrings.

• Strength Training:

  • Clean and Press – 5 sets of 3 reps: Develops explosive strength and coordination.

  • Front Squats – 4 sets of 5 reps: Builds quads, core, and mobility.

• Metcon (3 Rounds for Time):

  • 10 Deadlifts (135/95 lbs)

  • 15 Wall Balls (20/14 lbs)

  • 20 Walking Lunges
    Focus: Strength endurance with high-output, functional movements.

Day 6: Cardio Conditioning & Pulling Strength

• Warm-Up: 5 minutes of jump rope to elevate heart rate and engage coordination.

• Metcon (3 Rounds for Time):

  • 400m Run

  • 21 Kettlebell Swings (53/35 lbs)

  • 12 Pull-Ups
    Focus: A metabolic finisher targeting grip, back, and cardiovascular capacity.

Ready to Perform?

This weekly structure provides a well-rounded approach to functional fitness. Adjust weight and reps as needed based on your fitness level. Recovery is just as important as intensity—don’t skip Day 4!