Workouts & Exercises
A Functional Training Circuit Workout
From the FASTER syllabus: this article is taught in full in The Movement Trainer (AFT) course →
In short: This functional circuit runs five multi-planar tool-based exercises at 60 seconds on, 20 seconds off, for three rounds, and is intended only for fit, experienced trainees who know how to avoid injury.
Here is an example functional training circuit to try. A word of caution first: only do this if you are fit and able, you know how to avoid injury, and you are not attempting these movements for the first time. These are multi-planar, tool-based exercises and they need competence before intensity.
Equipment you'll need
- ViPRs
- Kettlebells
- CMTs (Core Momentum Trainers)
- Sandbags
- GRIPRs
The structure
Every exercise runs the same way: 60 seconds of work, 20 seconds of rest, for three rounds before you move on to the next one. Keep your technique clean as fatigue builds, and stop if form breaks down.
The workout
- ViPR lunge and rotate — 60 seconds on, 20 off, x3 rounds.
- Kettlebell push press — 60 seconds on, 20 off, x3 rounds.
- CMT launch to squat jump, high transverse — 60 seconds on, 20 off, x3 rounds.
- Sandbag transverse jump slam and high pull, frontal clean — 60 seconds on, 20 off, x3 rounds.
- GRIPR supported squat thrust, in sync, wide in, narrow — 60 seconds on, 20 off, x3 rounds.
Getting the most from it
The value in this session is in moving well across planes under load, not in rushing to fill the 60 seconds. Control the rotation, land softly on the jumps, and use the 20 seconds of rest to reset your position rather than to catch your breath in a heap. If any movement is unfamiliar, take it out and practise it on its own before adding it back to the circuit.
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Frequently asked
Who is this circuit suitable for?
Fit, able trainees who understand injury avoidance and are not attempting these movements for the first time.
What is the work-to-rest structure?
Each exercise is performed for 60 seconds of work followed by 20 seconds of rest, repeated for three rounds.
What equipment do I need?
ViPRs, kettlebells, CMTs (Core Momentum Trainers), sandbags and GRIPRs.
Why is it called functional training?
The movements are multi-planar and involve rotation, jumping and loaded carries that train the body to work as a coordinated unit rather than in isolation.
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