A daily high-intensity functional training program for individuals who live life outside the gym.

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Sample week

A different challenge every day.

Strength, gymnastics, cardio training. And benchmarks so you can track your progress!

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  • Monday

    • Warm Up
      7 minutes

      For Quality:
      200 meter Run
      30 Jumping Jacks
      200 meter Run
      10 Box Jumps (Step Down)
      200 meter Run
      10 Box Jumps (Step Down)

    • Skill Development: Hang Power Clean
      3 minutes
    • Loading: Hang Power Clean
      10 minutes
    • WOD: "BOX IT UP"
      15-20 minutes

      5 Rounds for Time:
      400 meter Run
      15 Box Jumps (24"/20")
      5 Hang Power Cleans (165/110 lb)

      We are looking for consistent rounds under 4 minutes a piece. Our runs should be taking us under...

      Plus Scaling & Limited Equipment Options

    • Cool Down
      5 minutes
    • Accessory
      12 minutes

      For Load:
      Clean Pull

      Muscle Clean

  • Tuesday

    • Warm Up
      5 minutes

      5 Rounds for Quality:
      3 Squat Therapy Reps
      5 Burpees
      10 Scap Pull Ups

    • Skill Development: Pull-Up
      3 minutes
    • Skill Development: Bar Muscle-Up
      7 minutes
    • Skill Development: Wall Ball Shots
      3 minutes
      13-17 minutes

      3 Rounds for Time:
      28 Wall Balls (20/14 lb)
      21 Pull Ups
      14 Burpees
      7 Bar Muscle-Ups

    • Cool Down
      5 minutes

      :30/side - Roll Forearms
      :30/side - Roll Calves
      :30/side - Roll Hamstrings
      :30/side - Roll Glutes
      :30/side - Roll Lower Back

    • Accessory
      10 minutes

      3 Rounds:
      1 Minute of Max Assault Bike calories
      Rest 1 Minute between efforts

  • Wednesday

    • Warm Up
      10 minutes
    • Skill Development: Rowing
      6 minutes
    • Skill Development: Kettlebell Swings
      3 minutes

      Performed with workout weight:
      5 Kettlebell Deadlifts (FOCUS: chest up, heels down)
      5 Kettlebell Swings to Eye-Level
      (FOCUS: belly tight, heels down, stand up hard)
      5 Kettlebell Swings to Overhead (FOCUS: belly tight, heels down, bell straight up)

      7 Swings (practicing swinging the bell out to go overhead)
      7 Swings (practicing pulling and punching the bell up to go overhead)

    • WOD: "ROW UP"
      15 minutes

      AMRAP in 15 minutes
      500 meter Row
      15 Sit Ups
      12 Kettlebell Swings (35/35 lb)

      Plus Scaling & Limited Equipment Options

    • Cool Down
      5 minutes
    • Accessory
      10 minutes

      For Quality:
      20 Turkish Get-Ups

  • Thursday

    • Active Recovery
      20 minutes

      20 Minutes of Row/Run/Bike/or SkiErg
      :40 seconds @ 50% Max Effort
      :20 seconds @ Recovery Pace
      1 minute: Down-Dog
      1 minute/side: Pigeon Pose
      1 minute/side: Sampson Stretch
      2 minutes: Seated Hamstring Stretch
      2 minutes: Child's pose

  • Friday

    • Warm-Up/Skill Development
      2 min

      2 Minute AMRAP (Performed with an empty barbell)
      3 Barbell Back Squat
      3 Barbell Strict Press
      3 Barbell Deadlift
      2 Lateral Bar Burpees

      Keep hands on the bar

    • Loading: Back Squat
      7 minutes
    • "THE TOTAL"
      25-35 minutes

      For load:
      Back squat 1-1-1
      Shoulder Press 1-1-1
      Deadlift 1-1-1

      Test our overall head-to-toe strength with a classic benchmark! Last time we...

      Plus Scaling & Limited Equipment Options

    • Plus Scaling & Limited Equipment Options
      5 minutes
    • Accessory

      For Load:
      3 x 200 meters
      Dumbbell or Kettlebell Farmer's Carry

      Rest 2 Minutes between sets

  • Saturday

    • Warm Up/Skill Development
      10 minutes
    • "2 MILE RUN"
      13-17 minutes

      For Time:
      Run 2 miles

      The name of the game today is pushing out of that comfort zone! We know that each of us are capable of running 2 miles, however can you...

      Plus Scaling Options & Modifications

    • Cool Down
      5 minutes
    • Accessory

      For quality:
      3 sets: Max L-Sit Hold

      Rest 2 minutes between efforts

  • Sunday

    • Warm Up
      3 minutes
    • Skill Development: Muscle-Up
      7 minutes
    • Skill Development: Handstand Push-Up
      7 minutes
    • "NATE"

      AMRAP in 20 minutes:
      2 Muscle-Ups
      4 Handstand Push-Ups
      8 Kettlebell swings (70/53lb)

      When tacking this one, the goal is to complete 10-17 rounds. Because of this, we will need to scale accordingly! We have a lot of...

      Plus Scaling & Limited Equipment Options

    • Cool Down
      5 minutes
    • Accessory
      10 minutes

      For quality:
      10 minutes of Handstand Walk practice

      Based off of your current capacity, chose one of the pieces of the progression below to work on, or go through the whole progression if you would like:
      -Bear Crawl
      -Plank shoulder taps
      -Wall Walk
      -Partial wall shoulder taps
      -Walk between line of boxes with feet on the the boxes, hands moving
      -Kick up off wall, walk in a few feet
      -Attempts with a...


  • What type of training is this?

    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.

  • What does a typical day look like?

    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.

  • Can I do these workouts from home?

    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).

  • What if I don’t have 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.

  • Why isn’t every day high-intensity?

    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.

  • How much experience do I need with functional fitness?

    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.

  • What if I can’t do the movements in the program?

    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.

  • Is this how the WODwell team trains?

    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.