Functional-60

12:12 Fitness

Functional Training
Coach
Eric Stark

Helping everyday, ordinary people feel good and look good year round without over-training and restriction.

Functional-60 is our signature training style that combines functional fitness, bodybuilding principles, core movements, bodyweight movements, and mobility techniques into a 60 minute time frame that anyone can execute. This is for the beginner/intermediate athlete that wants to experience benefits of functionality and aesthetics.

All exercises and cycles are applicable for any population no matter your ability level or experience level. Become your fittest self without sacrificing the other areas of your life!

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Reenergize and Refresh
Start enjoying exercise again. Build connective tissue, keep your central nervous system fresh, and feel refreshed each week.
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Functional Freedom
Functional-60 focuses on functional programming but also includes aesthetic training to help you feel good and look good while promoting longevity.
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Find your Spark
Build exercise, nutrition, and mindset momentum while allowing that to carry into the other areas of your life.
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Build Confidence
Follow a program that actually builds you up. With consistent, smart, and effective progressive overload you will build confidence each week of training.
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Unlimited Program Access
Access to all 12:12 programs with membership. Just direct message us with your desired program and we will give you access to it through your app.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mindset and Nutrition
Consistent mind and nutrition content delivered to your app each week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer!
Equipment
Required
Kettlebells // Dumbbells // Barbell and Plates // Adjustable Bench // Resistance Bands // Bike and Rower // Rig // Other Equipment found in typical functional gym settings
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Focus

Warm Up

A

1:00 machine of choice @ easy pace - then - 2 Rounds 10 Air Squats 10 KB Deadlift (light) 10 Banded Glute Walks R/L 10 Banded Monster Walks Forward/Backward :30 machine @ moderate pace - then - start warm up sets for B section

B

Spark Barbell Back Squat

3 x 5 @ 75 %

C

Banded Leg Extension Squat

3 x 12

MetCon

D

4 Rounds 10 Single Dumbbell Back Squat (50/35) 10 Back Rack DB Step Ups (50/35) 10/8 Calorie Bike * score is total time - Scaling - DB Back Squat: scale weight to go unbroken // Air Squats DB Step Up: scale weight to go unbroken // Bodyweight Step Ups Bike: 12/10 Calorie Row // 1:00 on machine of choice

E

Spark Russian KB Swing

1 x 50

Tuesday
Upper Focus

Warm Up

A

4 Rounds 3 Push Ups 6 Ring Rows 9 Calorie Machine of choice - then - 10 Banded Face Pull 10 Banded Pass Throughs 10 Supinated Band Pull Aparts

B1

Spark DB Bench Press

3 x 8

B2

Spark SA Bent Over DB Row

10, 15, 15

C1

Spark Dual DB Hammer Curl

3 x 10

C2

Banded Tricep Pushdown

3 x 15

MetCon

D

3 Rounds 6 Strict Pull Up 8 Push Up 10 Ground to Overhead (45/25) - into - 2 Rounds 8 Strict Pull Up 10 Push Up 12 Ground to Overhead (45/25) - into - 1 Round 10 Strict Pull Up 12 Push Ups 14 Ground to Overhead (45/25) * score is total time - Scaling - Strict Pull Up: Banded Pull Up // Ring Row Push Up: Knee Push Up // Incline Push Up Ground to Overhead: adjust weight to go unbroken

Thursday
Full

Warm Up

A

1:00 machine of choice - then - 2 Rounds 10 Russian KB Swing (light) 10 American KB Swing (light) 5 KB Push Press R/L 10 Cat Cows 10 Bird Dogs 10 Reverse Lunges - then - start warm up sets for B section

B1

Spark DB Reverse Lunge

8, 12, 12

B2

Spark Pull Up

3 x 12

MetCon

C

AMRAP Sets (1 set every 2:00) 250/200 Meter Row 50 Hang Power Clean to Press (45's/30's) - no rest between sets - * start a running clock. Perform a 250/200 meter row directly into max rep Hang Power Clean to Press until the 2:00 mark. Rinse and repeat until you complete 50 total Hang Power Clean + Press. * score is total time - Scaling - Row: 500/400 Meter Bike // <1:00 on machine of choice Hang Power Clean to Press: adjust weight to complete at least 15 reps each set.

D

Banded Face Pull

1 x 30

Friday
Full

Warm Up

A

AMRAP 5:00 5 Inchworm to Shoulder Tap 5 Barbell RDL 5 Strict Press 5 Upright Row - then - 20 Air Squats :20 Glute Bridge Hold 20 Deadbugs - then - start warm up sets for B section

B1

Spark Barbell Rack Deadlift

3 x 5 @ 75 %

B2

Spark Half Kneeling SA DB Shoulder Press

3 x 12

MetCon

C

E2MOM 12:00 12 Elevated KB Sumo Squat (53/35) 10 KB Goblet Squat (53/35) 8 KB Sumo Deadlift High Pull (53/35) * perform the work above every 2:00 minutes for 6 total sets (12:00 total) * score is total reps completed * perfect score = 180 reps - Scaling - adjust KB weight to go unbroken on all sets and receive at least :30 of rest each set

D1

Prone Banded Hamstring Curls

2 x 12

D2

Spark Lateral Leg Lift

2 x 20

Coach
coach-avatar Eric Stark

B.S Exercise Science; USAW-Lv 1, NASM CPT, PN; I've been in the fitness space for the past decade. I've worked as personal trainer, a strength and conditioning coach, corporate wellness director, and a Crossfit coach. Through these experiences I've found a unique blend of fitness methodologies that can deliver elite results to any experience level.

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Stop surviving and start thriving!

Tired of spinning your wheels? Do you put in a lot of effort but don't get the results you want? Join our 12:12 team and watch everything change.

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FAQs
Is this individual programming?
This is a group training program but provides multiple scaling methods that allows for complete individualization/customization.
Is there nutrition guidance?
While we don't provide 1 on 1 nutrition coaching with this program you can visit our website for nutrition programs. However, we provide nutrition, mindset, and stress management content each week to propel you along your journey.
The Proof
verified-athlete-avatar Kelly Hopkins

12:12 Member

Verified Athlete

"How I feel now, doesn't even compare to the way I felt in my early 40's. I am more toned and stronger than I have ever been. If you are looking for a reset, or to begin your fitness journey for the first time, working with Eric may just be one of the best decisions you ever make."

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When you join a team you’re getting more than programming, you’re joining an online community.

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