Functional Fitness Fun

Train & Able

Functional Fitness, Functional Training, General Fitness, Strength & Conditioning, Gymnastics
Coach
Kyle Krancher

You love Functional Fitness and want a program to have fun, work hard, get sweaty, and not feel entirely dead.

You're the fitness enthusiast who loves a little bit of everything; weightlifting, gymnastics, and cardio.

5 days a week, you'll get the best of both worlds from Strength & Conditioning-- all in under an hour.

Made for all levels, get the needed structure to improve through week to week progressions, workout strategies, and daily scaling options.

Join a supportive community of like minded individuals, get access to an experienced coach, and make training fun again.

We'll see you there!

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Have Fun
Tired of the same old thing day in and day out? Get fresh workouts 5 days a week that will keep you on your toes.
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Make Progress
Tired of stalling progress? Get week to week progressions, workout strategies, and daily scaling options. We meet you where you're at to keep the progress coming.
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Join A Supportive Community
Tired of working out alone? Our virtual gym allows you to interact with others. Never hit a PR alone again!
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To The Point Programming
Don't have a lot of time? All workouts are programmed to be completed in 60min or less without sacrificing any gains. Perfect for the time conscious.
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A Coach Who Cares
Get access to a coach who has dedicated his life to helping others become fit, happy, and confident. I believe we should exercise to celebrate our bodies, not as punishment for what we ate. You will always be met with compassion.
Features
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Access to your coaches
A coach who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily warm up, strength, conditioning, skill training, and cool down that’s accessible and challenging for any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Thorough workout descriptions, instructions, and scaling options to keep you progressing.
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Committed Community
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic App
Sweating over a lifeless Google sheet is so last year. Get everything you need to make all the progress you've ever wanted, all in your pocket.
Equipment
Required
Barbell // Weight Plates // Squat Rack // Dumbbells // Kettlebells // Air Bike // Rower // Jump Rope // Plyo Box // Pull Up Bar // Bench
Recommended
Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 3 Day 1

Warm Up

A

2min cardio of choice 2 rounds of: 8-12 Deficit Split Squats/ Leg 8-12 Banded Step Outs/Leg 8-12 90/90 Press Outs/Leg 8-12 Cross Over Step Ups/Leg 8-12 Shoulders Elevated Single Leg Glute Bridge/Leg :25 Copenhagen Tuck Plank/Side

B

Back Squat

4 x 10 @ 75, 80, 85, 90 %

Conditioning

C

In 20min, complete as many rounds and reps as possible of: 20 Dumbbell Front Squats, 35lbs each hand for women, 50lbs each hand for men 15 Lateral Burpees Over Dumbbells 10 Calorie Air Bike Choose a pace you could sustain for 4hrs.+ You should be able to complete the DB Front Squats with no more than 1 break. If you cannot, scale down the weight.

Cooldown

D

2-5min easy Air Bike 2min saddle pose 1min pigeon pose/leg 1min couch stretch/leg 2min seated forward fold

Monday
Week 3 Day 2

Warm Up

A

2min cardio of choice 2 rounds of: 8-12 Single Arm Crossbody Dumbbell Romanian Deadlifts/Side 8-12 Bench Reverse Hyper Extension (can also be done on a higher incline for more challenge) 8-12 GHD Hip Extensions 8-12 Hanging Knee Raise (SLOW) 8-12 DB Single Leg RDL/Leg

B

Barbell Deadlift

4 x 10 @ 75, 80, 85, 95 %

Conditioning

C

In 10min, complete as many rounds and reps as possible of: 15 American Kettlebell Swings, 35lbs for women, 53lbs for men 30 Double Unders Choose a pace you could sustain for an hour+ You should shoot to perform the KB Swings unbroken for as long as possible. If you cannot complete double unders, opt for the same number of speed steps. Every time the right foot touches the ground, that's when the rep is counted.

Cooldown

D

2-5min easy cardio of choice 1min pigeon pose/leg 1min single leg forward fold/leg 2min seated forward fold

Tuesday
Week 3 Day 3

Warm Up

A

2min cardio of choice 2 Rounds of: 8-12 Romanian Deadlifts 8-12 Tall Hang Muscle Cleans 8-12 Hang Muscle Cleans 8-12 Hang Power Cleans 8-12 Front Squats (:02 pause in the bottom on each rep) *All to be done with the empty bar*

B

High Hang Power Clean

4 x 5 @ 75, 80, 85, 90 %

C

Chin-Up

D

Rowing

5 x 500

Cooldown

E

2-5min Easy Row 2min Child's Pose 1min Banded Lat Stretch/side 1min Thread the Needle/side 2min Cobra Pose

Thursday
Week 3 Day 4

Warm Up

A

2min cardio of choice 2 Rounds of: 8-12 Snatch Grip Romanian Deadlifts 8-12 Tall Hang Muscle Snatch 8-12 Hang Muscle Snatch 8-12 Hang Power Snatch 8-12 Overhead Squats (:02 pause in the bottom on each rep) *All to be done with the empty bar*

B

High Hang Power Snatch

4 x 5 @ 75, 80, 85, 90 %

Conditioning

C

In 15min, complete as many rounds and reps as possible of: 6 Toes To Bar 9 Hang Power Snatch, 65lbs for women, 95lbs for men 12 Bar Facing Burpees Choose a pace you could sustain for 60min+. You should shoot to do both the Toes To Bar and Hang Power Snatch unbroken for as long as possible. If you are unable to complete 6 Toes To Bar and 9 Hang Power Snatch at the prescribed weight, scale down the weight and move to Hanging Knee Raises.

Cool Down

D

2-5min Easy Row 2min Child's Pose 1min Banded Lat Stretch/side 1min Thread the Needle/side 2min Cobra Pose

Friday
Week 3 Day 5

Warm Up

A

2min cardio of choice 2 rounds of: 8-12 Deficit Split Squats/ Leg 8-12 Banded Step Outs/Leg 8-12 90/90 Press Outs/Leg 8-12 Cross Over Step Ups/Leg 8-12 Shoulders Elevated Single Leg Glute Bridge/Leg :25 Copenhagen Tuck Plank/Side

B

Front Squat

4 x 10 @ 75, 80, 85, 90 %

Conditioning

C

Every 6:00 for 5 rounds, complete: 500m Air Bike 400m Run 300m Row Choose a pace you could sustain for 4hrs.+ If you cannot run 400m is under 2:00, scale down the distance to 300m. Score will be your slowest interval.

Cooldown

D

2-5min easy Air Bike 2min saddle pose 1min pigeon pose/leg 1min couch stretch/leg 2min seated forward fold

Coach
coach-avatar Kyle Krancher

Kyle ran competitive Track & Field through college, competed at the national level for Olympic Weightlifting, and managed 2 Functional Fitness gyms for a combined decade. After starting Train & Able, an Online Personal Training company, he has helped countless people become fit, happy, and confident through custom tailored programs, regardless of ability.

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Functional Fitness Fun
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Functional Fitness Fun
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Functional Fitness Fun
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Functional Fitness Fun