Functional Training
104 exercises, from the easiest to the hardest.
Beginner friendly 13
- Bird Dog Beginner friendly · No equipment
- Cable Pull-Apart Beginner friendly · Cable Machine
- Nordic Walking Beginner friendly · Nordic Walking Poles
- Step Up — Bodyweight Beginner friendly · Plyo Box / Step Platform
- Bodyweight Get-Up Beginner friendly · No equipment
- Bodyweight Walking Lunge Beginner friendly · No equipment
- Box Step-Down Beginner friendly · Plyo Box / Step Platform
- Crab Walk Beginner friendly · No equipment
- Face Pull Beginner friendly · Cable Machine
- Goblet Carry — Dumbbell Beginner friendly · Dumbbells
- Lateral Bear Walk — Knees Down Beginner friendly · No equipment
- Resistance Band Woodchop Beginner friendly · Resistance Band
- Two-Arm Kettlebell Carry Beginner friendly · Kettlebell
Some experience helps 65
- Battle Ropes Wave Some experience helps · Battle Ropes
- Bear Crawl Some experience helps · No equipment
- Cable Pull Through Some experience helps · Cable Machine
- Dragon Walk Some experience helps · No equipment
- Dumbbell Step Up Some experience helps · Plyo Box / Step Platform
- Kettlebell Farmer's Carry Some experience helps · Kettlebell
- Kettlebell Suitcase Carry Some experience helps · Kettlebell
- Lateral Bear Walk Some experience helps · No equipment
- Light Sled Push Some experience helps · Sled
- Medicine Ball Chest Pass Some experience helps · Medicine Ball
- Medicine Ball Overhead Slam Some experience helps · Medicine Ball
- Pallof Press Some experience helps · No equipment
- Resistance Band Squat to Press Some experience helps · Resistance Band
- Sandbag Deadlift Some experience helps · Sandbag
- Sandbag Grip Hold — Stationary Some experience helps · Sandbag
- Sandbag Romanian Deadlift Some experience helps · Sandbag
- Sandbag Squat Some experience helps · Sandbag
- Single Arm Cable Row Some experience helps · Cable Machine
- Assisted Rope Climb Some experience helps · Climbing Rope
- Battle Ropes Lateral Wave Some experience helps · Battle Ropes
- Battle Ropes Spiral Some experience helps · Battle Ropes
- Cable Woodchop Some experience helps · Cable Machine
- Farmer's Carry Some experience helps · No equipment
- Kettlebell Rack Carry Some experience helps · Kettlebell
- Lateral Bear Crawl Some experience helps · No equipment
- Lateral Bear Walk — Band Resistance Some experience helps · Resistance Band
- Loaded Box Step-Down Some experience helps · Plyo Box / Step Platform
- Low to High Cable Woodchop Some experience helps · Cable Machine
- Medicine Ball Scoop Toss Some experience helps · Medicine Ball
- Overhead Plate Carry Some experience helps · Weight Plates
- Renegade Row without Push-Up Some experience helps · No equipment
- Reverse Bear Crawl Some experience helps · No equipment
- Rowing — Machine Some experience helps · Rowing Machine
- Sandbag Bear Hug Carry Some experience helps · Sandbag
- Sandbag Lunge Some experience helps · Sandbag
- Sandbag Push Press Some experience helps · Sandbag
- Sled Drag Some experience helps · Sled
- Sled Hip Drag Some experience helps · Sled
- Suitcase Carry Some experience helps · No equipment
- Trap Bar Carry Some experience helps · Trap Bar
- Trap Bar Deadlift Some experience helps · Trap Bar
- Tyre Deadlift Some experience helps · Tyre
- Tyre Drag Some experience helps · Tyre
- Weighted Walking Lunge Some experience helps · No equipment
- Battle Ropes Simultaneous Slam Some experience helps · Battle Ropes
- Cossack Squat Some experience helps · No equipment
- Dumbbell Overhead Carry Some experience helps · Dumbbells
- Front Rack Carry — Barbell Some experience helps · Barbell
- Kettlebell Bottom-Up Carry Some experience helps · Kettlebell
- Kettlebell Overhead Carry Some experience helps · Kettlebell
- Overhead Carry Some experience helps · Dumbbells
- Sandbag Clean Some experience helps · Sandbag
- Sandbag Grip Carry Some experience helps · Sandbag
- Sandbag Ground Slam Some experience helps · Sandbag
- Sandbag Overhead Press Some experience helps · Sandbag
- Sandbag Rotational Press Some experience helps · Sandbag
- Sandbag Rotational Swing Some experience helps · Sandbag
- Sandbag Rotational Throw Some experience helps · Sandbag
- Sandbag Shoulder Carry Some experience helps · Sandbag
- Single-Leg Pallof Press Some experience helps · Resistance Band
- Sled Pull Some experience helps · Sled
- Sled Push Some experience helps · Sled
- Wall Ball Some experience helps · Medicine Ball, Wall / Door Frame
- Weighted Bear Crawl Some experience helps · Weighted Vest
- Zercher Carry Some experience helps · No equipment
Advanced 23
- Barbell Deadlift Advanced · Barbell
- Barbell Step-Up Advanced · Barbell, Plyo Box / Step Platform
- Front Rack Walk with Pause Advanced · Barbell
- Log Press Advanced · No equipment
- Overhead Walking Lunge Advanced · No equipment
- Prowler Sprint Advanced · Sled
- Push Press Advanced · Barbell
- Renegade Row Advanced · No equipment
- Resisted Sprint — Band Advanced · Resistance Band
- Sandbag Clean and Press Advanced · Sandbag
- Sandbag Get-Up Advanced · Sandbag
- Sandbag Over Shoulder Advanced · Sandbag
- Sandbag Shouldering Advanced · Sandbag
- Sled Drag — Sprint Advanced · Sled
- Sled Low Push Advanced · Sled
- Sled Push — Combat Drive Advanced · Sled
- Heavy Sled Push — Max Load Advanced · Sled
- Overhead Carry — Barbell Advanced · Barbell
- Rope Climb Advanced · Climbing Rope
- Sandbag Grip Carry — Fingertip Only Advanced · Sandbag
- Tyre Flip Advanced · Tyre
- Waiter Walk — Heavy Load Advanced · Dumbbells
- Yoke Carry Advanced · Yoke