Function Training Club

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Function Training Club FUNCTION is a strength and fitness republic, who’s mission is to develop and improve every individuals health and fitness through functional training.

ENGINE 😍40 minute EMOM ⬇️⬇️1) 12/16 calorie row2) 16 box jump overs / 16 wallballs (alt each round)3) 12/16 calorie assa...
05/11/2026

ENGINE 😍

40 minute EMOM ⬇️⬇️

1) 12/16 calorie row
2) 16 box jump overs / 16 wallballs (alt each round)
3) 12/16 calorie assault bike
4) 6 single arm devils press into max burpees
5) rest

Repeat for 8 rounds in total

ENGINE SCHEDULE 🚂
Tuesday 7am and 5pm
Thursday 5pm

▪️JOIN THE TRAINING CLUB▪️

05/11/2026

HIBB - today’s push and pull session 💪🏽

THURSDAY 05/11

Seated shoulder press 👊🏼
Ai) 4x 6 @ 10/15% heavier than last weeks
Aii) 2 x 10 @ last weeks 4 x 8

Chest complex ⬇️
B) 3 sets of 12 DB bench 12 DB flyes into 20 lateral raises 🗿

Ci) 3 x 12/12 single arm rows 🎒
Cii) 4 x 8 strict pull ups 🚀

D) 4 x 20 KB curls 20 tricep extension 🦾

High intensity bodybuilding - 7am Monday / Wednesday / Thursday / Friday

▪️FUNC. TRAINING CLUB▪️

ENGINE 🚂🚂In pairs ⬇️60/40/20 calories and reps of…..ASSAULT BIKE CALORIES 😈SKI ERG CALORIES ⛷️BURPEES 🥵SINGLE DB BOX STE...
27/10/2026

ENGINE 🚂🚂

In pairs ⬇️

60/40/20 calories and reps of…..

ASSAULT BIKE CALORIES 😈
SKI ERG CALORIES ⛷️
BURPEES 🥵
SINGLE DB BOX STEP UPS (22.5/15kg - 20” box) 💪🏽

Before each exercise run 100m together 🏃🏾‍♀️🏃🏽

Example; 100 run 60 cal bike 100m run 60 cal ski 100m run 60 burpees, ECT.

▪️FUNC TRAINING CLUB▪️

Workout of the day 🔥🔥DEATH BY - barbell and burpees (week 3) 🏋🏾‍♂️Every 75 seconds, until failure ⬇️⬇️3 clean and jerks ...
26/10/2026

Workout of the day 🔥🔥

DEATH BY - barbell and burpees (week 3) 🏋🏾‍♂️

Every 75 seconds, until failure ⬇️⬇️

3 clean and jerks @ 60/40kg
1 bar facing burpees (increase by 1 each round)
3 clean and jerks @ 60/40kg

Score is final completed round 📝

▪️FUNC. TRAINING CLUB▪️

Weekend sessions 😍😍METCON - 4.30pm Friday 🪓PARTNER WOD - 8am & 9am Saturday 💪🏽SUNDAY SWEAT - 9am Sunday 🏃🏽▪️FUNC. TRAINI...
23/10/2026

Weekend sessions 😍😍

METCON - 4.30pm Friday 🪓

PARTNER WOD - 8am & 9am Saturday 💪🏽

SUNDAY SWEAT - 9am Sunday 🏃🏽

▪️FUNC. TRAINING CLUB▪️

TUESDAY 20/10 - ENGINE 🚂Hard set repeaters 🔥🔥EVERY 8 MINS X 5500m row or ski 🚣🏿‍♀️15/10 calorie assault bike 😈15 burpees...
21/10/2026

TUESDAY 20/10 - ENGINE 🚂

Hard set repeaters 🔥🔥

EVERY 8 MINS X 5

500m row or ski 🚣🏿‍♀️
15/10 calorie assault bike 😈
15 burpees 🥵
300m run 🏃🏽

Remaining time in each block is rest, go hard from set one try to stay consistent 💪🏽

▪️FUNC. TRAINING CLUB▪️

20/10/2026
Daily strength 💪🏽BACK SQUATS18 minutes to build to a heavy single back squat 😍Drop sets - 3 x 1 @ 90% of heaviest single...
05/10/2026

Daily strength 💪🏽

BACK SQUATS

18 minutes to build to a heavy single back squat 😍

Drop sets - 3 x 1 @ 90% of heaviest single 🔥

▪️FUNC. TRAINING CLUB▪️

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Opening Hours

Monday 06:00 - 12:30
16:30 - 20:00
Tuesday 06:00 - 12:30
16:30 - 20:00
Wednesday 06:00 - 12:30
16:30 - 20:00
Thursday 06:00 - 12:30
16:30 - 19:00
Friday 06:00 - 12:30
16:30 - 19:00
Saturday 09:00 - 11:30
Sunday 09:30 - 11:30
16:00 - 18:00

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