17 Functional Workouts

17 Crossfit-inspired, fully functional workouts
John Shepherd

Functional training is very valuable fitness capital at the moment. The term refers to movements, exercises and exercise systems which reflect real physical requirements – not those that are ‘manufactured’ in gyms using, for example, fixed path weights machines.

Functional training is the cornerstone of one of the biggest fitness phenomena of recent times – Crossfit. In 17 Functional Workouts you’ll find 17 Crossfit-inspired, fully functional workouts. They are aimed at all levels of ability and the other great thing is that the majority of them can be done anywhere.

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Functional training is very much body-weight based, you are the machine and your training must optimise its performance for a multitude of movement, strength and endurance tasks.

Functional training is the cornerstone of one of the biggest fitness phenomena of recent times – Crossfit. Crossfit is all about being fit for everything. You aim to be good at, but not really a master of aerobic, anaerobic, agility, local muscular endurance, strength and power training.

A few years back I wrote an article on Crossfit, which carried the headline, ‘Warning, it could kill you!’ and was followed by a quote from the founder of Crossfit, Coach Glassman. The quote read, “If you feel the notion of falling off the rings and breaking your neck so foreign to you, then we don’t want you in our ranks” – Coach Glassman. Now, Crossfit (and functional training) has gone mainstream with people, as it were, dying to do it!.

In 17 Functional Workouts you’ll find 17 Crossfit-inspired, fully functional workouts. They are aimed at all levels of ability and the other great thing is that the majority of them can be done anywhere.

The Workouts:

5 to 50 times 5
Density blocks
30-30 bodyweight circuit
The mixed bag circuit
Chins, dips and lunges
Up and down the mountain circuit workout
Whole body military-style circuit
The Samurai Tabata Circuit
The Doubler
The big and small balls circuit
Upstairs, downstairs
Shuttle run and then some!
The Sprinter
The Leg Trembler!
By all means necessary
Stairway to nowhere
It sounds easy, but ain’t!

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    JOHN SHEPHERD is a former Great Britain international long jumper. John has also worked as an England team coach, and has since coached a number of athletes to national and international titles. He now works mainly with young promising athletes. In addition to his coaching duties, John has written eight books on sport, fitness and health and has edited two national fitness magazines.
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