functional

Functional Intermediate 3

6 weeks 24 workouts 4 days/week intermediate

About this program

A 6-week intermediate functional training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Trap-Bar Jump
5 × 3@ lightRest 120s
KB Swing
5 × 10@ KBRest 60s
Turkish Get-Up
3 × 3/side@ KBRest 90s
Sled Push
4 × 20m@ sledRest 90s
Ab Wheel
3 × 8@ wheelRest 60s

Functional Intermediate 3

A 6-week intermediate functional training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Power

Intermediate Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Baseline week — set working weights ~RPE 6-7.
KB Swing	5	10	60s	@ KB · Hip drive. Baseline week — set working weights ~RPE 6-7.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Baseline week — set working weights ~RPE 6-7.
Sled Push	4	20m	90s	@ sled · Low angle. Baseline week — set working weights ~RPE 6-7.
Ab Wheel	3	8	60s	@ wheel · Braced. Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Conditioning

Intermediate Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	6	120s	@ BB · Elbows high. Baseline week — set working weights ~RPE 6-7.
Push Press	4	6	90s	@ BB · Dip-drive. Baseline week — set working weights ~RPE 6-7.
Renegade Row	3	6/side	60s	@ DB · Anti-rotation. Baseline week — set working weights ~RPE 6-7.
Farmer Carry	3	40m	75s	@ heavy · Tall. Baseline week — set working weights ~RPE 6-7.
Battle Ropes	3	30s	45s	@ ropes · Aggressive. Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Strength

Intermediate Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sled Drag (backward)	5	20m	90s	@ sled · Knees over toes. Baseline week — set working weights ~RPE 6-7.
Single-Leg RDL	3	8/leg	60s	@ DB · Hinge. Baseline week — set working weights ~RPE 6-7.
KB Clean & Press	4	5/side	75s	@ KB · Explosive. Baseline week — set working weights ~RPE 6-7.
Broad Jump	4	5	60s	@ BW · Stick landing. Baseline week — set working weights ~RPE 6-7.
Hollow Body Hold	3	30s	45s	@ BW · Ribs down. Baseline week — set working weights ~RPE 6-7.

Day 4 · Week 1 Day 4 — Carries

Intermediate Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Baseline week — set working weights ~RPE 6-7.
KB Swing	5	10	60s	@ KB · Hip drive. Baseline week — set working weights ~RPE 6-7.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Baseline week — set working weights ~RPE 6-7.
Sled Push	4	20m	90s	@ sled · Low angle. Baseline week — set working weights ~RPE 6-7.
Ab Wheel	3	8	60s	@ wheel · Braced. Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Power

Intermediate Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Add 2.5-5% load or 1 rep vs Week 1.
KB Swing	5	10	60s	@ KB · Hip drive. Add 2.5-5% load or 1 rep vs Week 1.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Add 2.5-5% load or 1 rep vs Week 1.
Sled Push	4	20m	90s	@ sled · Low angle. Add 2.5-5% load or 1 rep vs Week 1.
Ab Wheel	3	8	60s	@ wheel · Braced. Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Conditioning

Intermediate Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	6	120s	@ BB · Elbows high. Add 2.5-5% load or 1 rep vs Week 1.
Push Press	4	6	90s	@ BB · Dip-drive. Add 2.5-5% load or 1 rep vs Week 1.
Renegade Row	3	6/side	60s	@ DB · Anti-rotation. Add 2.5-5% load or 1 rep vs Week 1.
Farmer Carry	3	40m	75s	@ heavy · Tall. Add 2.5-5% load or 1 rep vs Week 1.
Battle Ropes	3	30s	45s	@ ropes · Aggressive. Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Strength

Intermediate Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sled Drag (backward)	5	20m	90s	@ sled · Knees over toes. Add 2.5-5% load or 1 rep vs Week 1.
Single-Leg RDL	3	8/leg	60s	@ DB · Hinge. Add 2.5-5% load or 1 rep vs Week 1.
KB Clean & Press	4	5/side	75s	@ KB · Explosive. Add 2.5-5% load or 1 rep vs Week 1.
Broad Jump	4	5	60s	@ BW · Stick landing. Add 2.5-5% load or 1 rep vs Week 1.
Hollow Body Hold	3	30s	45s	@ BW · Ribs down. Add 2.5-5% load or 1 rep vs Week 1.

Day 4 · Week 2 Day 4 — Carries

Intermediate Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Add 2.5-5% load or 1 rep vs Week 1.
KB Swing	5	10	60s	@ KB · Hip drive. Add 2.5-5% load or 1 rep vs Week 1.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Add 2.5-5% load or 1 rep vs Week 1.
Sled Push	4	20m	90s	@ sled · Low angle. Add 2.5-5% load or 1 rep vs Week 1.
Ab Wheel	3	8	60s	@ wheel · Braced. Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Power

Intermediate Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Add another 2.5-5% or 1-2 reps. Sleep hard.
KB Swing	5	10	60s	@ KB · Hip drive. Add another 2.5-5% or 1-2 reps. Sleep hard.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Add another 2.5-5% or 1-2 reps. Sleep hard.
Sled Push	4	20m	90s	@ sled · Low angle. Add another 2.5-5% or 1-2 reps. Sleep hard.
Ab Wheel	3	8	60s	@ wheel · Braced. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Conditioning

Intermediate Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	6	120s	@ BB · Elbows high. Add another 2.5-5% or 1-2 reps. Sleep hard.
Push Press	4	6	90s	@ BB · Dip-drive. Add another 2.5-5% or 1-2 reps. Sleep hard.
Renegade Row	3	6/side	60s	@ DB · Anti-rotation. Add another 2.5-5% or 1-2 reps. Sleep hard.
Farmer Carry	3	40m	75s	@ heavy · Tall. Add another 2.5-5% or 1-2 reps. Sleep hard.
Battle Ropes	3	30s	45s	@ ropes · Aggressive. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Strength

Intermediate Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sled Drag (backward)	5	20m	90s	@ sled · Knees over toes. Add another 2.5-5% or 1-2 reps. Sleep hard.
Single-Leg RDL	3	8/leg	60s	@ DB · Hinge. Add another 2.5-5% or 1-2 reps. Sleep hard.
KB Clean & Press	4	5/side	75s	@ KB · Explosive. Add another 2.5-5% or 1-2 reps. Sleep hard.
Broad Jump	4	5	60s	@ BW · Stick landing. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hollow Body Hold	3	30s	45s	@ BW · Ribs down. Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 4 · Week 3 Day 4 — Carries

Intermediate Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Add another 2.5-5% or 1-2 reps. Sleep hard.
KB Swing	5	10	60s	@ KB · Hip drive. Add another 2.5-5% or 1-2 reps. Sleep hard.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Add another 2.5-5% or 1-2 reps. Sleep hard.
Sled Push	4	20m	90s	@ sled · Low angle. Add another 2.5-5% or 1-2 reps. Sleep hard.
Ab Wheel	3	8	60s	@ wheel · Braced. Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Power

Intermediate Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Peak intensity week — push top sets.
KB Swing	5	10	60s	@ KB · Hip drive. Peak intensity week — push top sets.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Peak intensity week — push top sets.
Sled Push	4	20m	90s	@ sled · Low angle. Peak intensity week — push top sets.
Ab Wheel	3	8	60s	@ wheel · Braced. Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Conditioning

Intermediate Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	6	120s	@ BB · Elbows high. Peak intensity week — push top sets.
Push Press	4	6	90s	@ BB · Dip-drive. Peak intensity week — push top sets.
Renegade Row	3	6/side	60s	@ DB · Anti-rotation. Peak intensity week — push top sets.
Farmer Carry	3	40m	75s	@ heavy · Tall. Peak intensity week — push top sets.
Battle Ropes	3	30s	45s	@ ropes · Aggressive. Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Strength

Intermediate Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sled Drag (backward)	5	20m	90s	@ sled · Knees over toes. Peak intensity week — push top sets.
Single-Leg RDL	3	8/leg	60s	@ DB · Hinge. Peak intensity week — push top sets.
KB Clean & Press	4	5/side	75s	@ KB · Explosive. Peak intensity week — push top sets.
Broad Jump	4	5	60s	@ BW · Stick landing. Peak intensity week — push top sets.
Hollow Body Hold	3	30s	45s	@ BW · Ribs down. Peak intensity week — push top sets.

Day 4 · Week 4 Day 4 — Carries

Intermediate Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Peak intensity week — push top sets.
KB Swing	5	10	60s	@ KB · Hip drive. Peak intensity week — push top sets.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Peak intensity week — push top sets.
Sled Push	4	20m	90s	@ sled · Low angle. Peak intensity week — push top sets.
Ab Wheel	3	8	60s	@ wheel · Braced. Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Power

Intermediate Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Deload-adjacent: reduce load ~10%, keep reps.
KB Swing	5	10	60s	@ KB · Hip drive. Deload-adjacent: reduce load ~10%, keep reps.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Deload-adjacent: reduce load ~10%, keep reps.
Sled Push	4	20m	90s	@ sled · Low angle. Deload-adjacent: reduce load ~10%, keep reps.
Ab Wheel	3	8	60s	@ wheel · Braced. Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Conditioning

Intermediate Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	6	120s	@ BB · Elbows high. Deload-adjacent: reduce load ~10%, keep reps.
Push Press	4	6	90s	@ BB · Dip-drive. Deload-adjacent: reduce load ~10%, keep reps.
Renegade Row	3	6/side	60s	@ DB · Anti-rotation. Deload-adjacent: reduce load ~10%, keep reps.
Farmer Carry	3	40m	75s	@ heavy · Tall. Deload-adjacent: reduce load ~10%, keep reps.
Battle Ropes	3	30s	45s	@ ropes · Aggressive. Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Strength

Intermediate Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sled Drag (backward)	5	20m	90s	@ sled · Knees over toes. Deload-adjacent: reduce load ~10%, keep reps.
Single-Leg RDL	3	8/leg	60s	@ DB · Hinge. Deload-adjacent: reduce load ~10%, keep reps.
KB Clean & Press	4	5/side	75s	@ KB · Explosive. Deload-adjacent: reduce load ~10%, keep reps.
Broad Jump	4	5	60s	@ BW · Stick landing. Deload-adjacent: reduce load ~10%, keep reps.
Hollow Body Hold	3	30s	45s	@ BW · Ribs down. Deload-adjacent: reduce load ~10%, keep reps.

Day 4 · Week 5 Day 4 — Carries

Intermediate Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Deload-adjacent: reduce load ~10%, keep reps.
KB Swing	5	10	60s	@ KB · Hip drive. Deload-adjacent: reduce load ~10%, keep reps.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Deload-adjacent: reduce load ~10%, keep reps.
Sled Push	4	20m	90s	@ sled · Low angle. Deload-adjacent: reduce load ~10%, keep reps.
Ab Wheel	3	8	60s	@ wheel · Braced. Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Power

Intermediate Functional Training — Power. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Test week — beat Week 4 by load or reps.
KB Swing	5	10	60s	@ KB · Hip drive. Test week — beat Week 4 by load or reps.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Test week — beat Week 4 by load or reps.
Sled Push	4	20m	90s	@ sled · Low angle. Test week — beat Week 4 by load or reps.
Ab Wheel	3	8	60s	@ wheel · Braced. Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Conditioning

Intermediate Functional Training — Conditioning. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Front Squat	4	6	120s	@ BB · Elbows high. Test week — beat Week 4 by load or reps.
Push Press	4	6	90s	@ BB · Dip-drive. Test week — beat Week 4 by load or reps.
Renegade Row	3	6/side	60s	@ DB · Anti-rotation. Test week — beat Week 4 by load or reps.
Farmer Carry	3	40m	75s	@ heavy · Tall. Test week — beat Week 4 by load or reps.
Battle Ropes	3	30s	45s	@ ropes · Aggressive. Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Strength

Intermediate Functional Training — Strength. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Sled Drag (backward)	5	20m	90s	@ sled · Knees over toes. Test week — beat Week 4 by load or reps.
Single-Leg RDL	3	8/leg	60s	@ DB · Hinge. Test week — beat Week 4 by load or reps.
KB Clean & Press	4	5/side	75s	@ KB · Explosive. Test week — beat Week 4 by load or reps.
Broad Jump	4	5	60s	@ BW · Stick landing. Test week — beat Week 4 by load or reps.
Hollow Body Hold	3	30s	45s	@ BW · Ribs down. Test week — beat Week 4 by load or reps.

Day 4 · Week 6 Day 4 — Carries

Intermediate Functional Training — Carries. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Trap-Bar Jump	5	3	120s	@ light · Explosive. Test week — beat Week 4 by load or reps.
KB Swing	5	10	60s	@ KB · Hip drive. Test week — beat Week 4 by load or reps.
Turkish Get-Up	3	3/side	90s	@ KB · Slow, controlled. Test week — beat Week 4 by load or reps.
Sled Push	4	20m	90s	@ sled · Low angle. Test week — beat Week 4 by load or reps.
Ab Wheel	3	8	60s	@ wheel · Braced. Test week — beat Week 4 by load or reps.

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