A daily high-intensity functional training program for individuals who live life outside the gym.
Try 7 Days FreeTrain independently with the benefits of the gym community: Consistency, Connection, and Accountability.
Certified Level-4 Trainer, Seminar Staff member for the leading functional fitness brand, Affiliate owner, Boston Firefighter, former Games athlete, former US Marine. Father of two.
*Each 7-day week follows this pattern: 3 days on/1 active recovery day/2 days on/1 rest day.
Each day you'll get a full-equipment option, as well as dumbbell-only and no-equipment (bodyweight) options.
A different challenge every day.
Strength, gymnastics, cardio training. And benchmarks so you can track your progress!
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This is high-intensity functional fitness (also known as ‘functional training’ or ‘functional movement’) that incorporates weightlifting, gymnastics, and cardio. The goal is to build broad fitness to prepare your body to perform any daily tasks you see in life, at home, at work, or in sport.
Each day of the program is designed to fit into a 60-minute training session and includes a thorough warm-up (typically 5-15 minutes), workout (10-30 minutes), and often some additional “accessory” work (10-25 mins). Check out the "Sample Week" on this page, above.
100%. You can do these workouts anywhere: at home or in your garage (limited equipment), in the park (no equipment), or at a fully outfitted gym (all the equipment).
No problem. Every day includes a version of each workout for individuals training with limited equipment or no equipment at all. Of course, if you have full gym access, you can do whatever version you like. Each day you can choose whichever equipment-oriented option is right for you based on what's available to you that day.
We could give you 7 days/week of intense workouts. But you wouldn’t get the results you want; you would plateau because your body wouldn’t recover. We intentionally include lower intensity “active recovery” and “optimization days” in the program. Every athlete needs to allow their body to recover. Bring the intensity on training days and you will get the results you’re looking for.
Anyone can do this program. If you have experience with functional fitness, it will be easy for you to read the workouts from the start. But we include explanations, movement demos, and notes to help you get familiar with the language of this type of training and to learn the movements.
Don’t sweat it. Every athlete has different abilities. That’s why we provide “scaling” options for the more challenging or complex movements and “progressions” to help you develop new skills. Each day you’ll find helpful coach’s notes, movement demos, and movement modifications for anyone who might have a limitation or may still be working toward competency in a given movement.
Yep. Several of us follow this exact program (rest days and all). Others, some of the ladies, choose to do the ATHENA program, which is designed for women only.