F2 Functional Fitness

Coach Bronson

Functional Training, Strength & Conditioning
Coach
Coach Bronson

Are you looking for the best all around program to help you improve your everyday life? Good.

This is it!

Through my own experience and struggle with managing my weight and trying to find the best way to stay strong and active as I get older, I've learned valuable lessons that I've built into the F2 Method.

I designed the fitness program to increase your body's capacity to do work. The goal is to make you stronger and ready to take on whatever the world throws at you.

This program is based on functional movements that replicate the activities you do in real life. You will train your body how to function better. This will help you to live more free as you remove all physical limitations!

BONUS As an active subscriber to one of Coach Bronson's programs, you get access to the member's only Coalition channel on his Discord server. Get exclusive access to Coach Bronson!

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Improve Your Metabolism
The workouts in this program are designed to help you develop a flexible metabolism that will function efficiently no matter you ask it to do. This means you will be able to get lean and stay lean because your body is using fuel like it's supposed to.
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Get Stronger
Increase your lean mass! The best way to improve your ability to do things is to get strong. The workouts in this program are focused on helping you learn how to use your body and move weight, safely and effectively. Besides, everyone knows that the more lean mass you have, the more body fat you burn, right!!
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Do More In Less Time
Because this is a comprehensive fitness program, you will get the most out of each workout without over-training or under-training any one thing. The variation built into the program will keep you interested and help you increase your training volume because nothing is overdone. Get more done in less time and have more time to live your life.
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Feel Better Every Day
Nothing is more annoying than always being in pain. Many workout programs push you and keep pushing you. This program is designed for one thing. ...To help you get better. That means it can meet you where you are and help you progress in a realistic pace that doesn't make you feel uncomfortable. Do what you can, until you can do more.
Features
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Programming 5 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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 all through an app.
Equipment
Recommended
Dumbbells // Kettlebells // Resistance Bands // Medicine Balls // Slam Balls // Plyo Box // Weight Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 41 Day 1

Prep

A

Warm-up Limber 11

Warm-up: Limber 11 1. Foam Roll IT Band: 10-15 passes 2. Foam Roll Adductors: 10-15 passes 3. Foam Roll Glutes: 30sec. – 2min. 4. Bent-knee Iron Cross x 5-10 each side 5. Roll-overs into V-sits x 10 6. Rocking Frog Stretch x 10 7. Fire Hydrant Circles x 10 fwd/10 bwd 8. Mountain Climbers x 10 each leg 9. Side Squat Stretch x 5-10 each side 10. Pigeon Stretch x 20-30sec. each side 11. Couch Stretch x 5-10 reps (3sec. hold) each side

Circuit

B

10:00 EMOM ODD: 2 DB Clean and Jerk or BB EVEN: 3 High Box Jumps *Add weight to each set. This should be heavy by the end. *If you don't have heavy enough weight, then do 5-6 reps per as heavy as you can.

Circuit

C

3 RFT: 25 KB/DB Deadlifts (M-70lbs, W-44lbs) 15 Burpees 10 Goblet Squats (M-70lbs, W-44lbs) 12:00 Cap

Circuit

D

Good mornings: 3 x 12. Rest 60s. *use bands or weight is available Banded Low to High Woodchop: 3 x 10 ea. Rest 60s.

Recovery

E

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Tuesday
Week 41 Day 2

Prep

A

Dumbbell Warm-up

With a light set of dumbbells 2 Rds of: 5 Strict Presses 5 Push Press 10 Bent-over Rows 10 Hang Squat Cleans 10 Thrusters 10 Wall Angels *Increase weight for the second round

B1

DB/KB Bent Over Row

3 x 12

B2

DB Push Press

3 x 10

C1

Russian Twist

3 x 20

C2

DB Seated Side Bend

3 x 12

Conditioning

D

Pop It

3 Rounds For Time - 10 DB Power Cleans (M-50lbs, W-35lbs) - 20 Wallballs (M-20lbs, W-14lbs) - 1:00 Rest 7:00 Cap

Recovery

E

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Wednesday
Week 41 Day 3

Prep

A

Warm-up General Purpose 2

2 Rds of: 100m Run, 200m Row, 400M Air Bike, :45s Jump rope 10 Walking Lunges 5 Windmills each side 10 Bent Over Rows (DB or BB) Mobility: 10 Shoulder Pass Throughs Roll-over to split stretch x 5 Lateral Squats x 5 each

B1

Single Arm DB Bench Press

4 x 6

B2

Strict Pull-up

4 x 6

Circuit

C

3 RFT - 200m Run, 250m Row, 500m Air Bike, 1:00 Jump rope - 15 KBS (M-53lbs, W-35lbs) - 200m Run, 250m Row, 500m Air Bike, 1:00 Jump rope - 15 KBS (M-53lbs, W-35lbs) - Rest 2:00 15:00 Cap

Circuit

D

100 Banded Pull-aparts 100 Banded Pushdowns *Break up as needed

Recovery

E

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Thursday
Week 41 Day 4

Prep

A

Dynamic Warm-up 1

2:00 Row, Bike, Jog, or Jump Rope Dynamic Warm-up, 20 meters ea. - High Knees - Butt Kickers - Frankensteins - Walking Lunges w. a twist - Carioca - Broad Jumps Mobility - Forearm to Instep x 4 ea side., 1ct hold in each position - Rocking Frog 3 x :20 hold

Circuit

B

Accumulate - Farmer Carry x 5:00 AHAP. *don't count resting time - Pistol Practice x 5:00

Circuit

C

TABATA :20s/:10s x 8 rounds per exercise - Ball Slams - Double Unders (Single Unders, count every two jumps) - KB Drag - Hollow Rocks Score total reps

Recovery

D

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Friday
Week 41 Day 5

Prep

A

Posterior Chain Warm-up

2:00 Row, Bike, Jog, or Jump Rope Posterior Chain Warm-up - 10 Jumping Lunges - Side-Lying Clams x 20 ea. side - Glute Ham Bridge x 20 - Fire Hydrant x 20 (10 f/b each side) - 10 Cook Squats - 20 Banded Good Mornings

B

Sumo Jump Squat

10 x 3

Circuit

C

25:00 AMRAP - 500m Row, 400m Run, 1,000m Bike, or 2:00 other cardio - 20 DB Snatch (M-50lbs, W-35lbs) (each rep counts) - 20 DB Front Rack Lunges (M-50lbs, W-35lbs) (each rep counts) - 2:00 Rest *Score Total Rounds

Recovery

D

Cooldown and Stretching

4 Rounds - Childs Pose :30s - Forearm Stretch :30s - Rocking Frog :30s - Tabletop Stretch :30s - Scorpion Stretch :30s Then - Banded Hamstring Stretch Complex - Foam Roll

Coach
coach-avatar Coach Bronson

With over ten years of coaching experience, I’ve learned that mindset is crucial to success. I offer various programs tailored to meet people where they are in their journey. My fitness programs are designed to meet you where you are, help you build successful habits, and improve your physical freedom and independence.

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This is the program you've been looking for

Get the direction and guidance you need to move forward. Join an amazing group of people who want you to succeed. Have fun and enjoy the process like you never have before!!

Start My 7-Day Free Trial
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FAQs
If I'm a beginner, can I do this?
YES!! Here’s how. Be willing to learn and try new things Use the chat feature in the app and ask questions Watch the videos and read the descriptions Everything can be modified to fit you and your situation. All you have to do is ask for help.
What if I can't do something?
First, there is always something you CAN do. Scaling the movements and exercises is what makes the program fit your needs. Each workout has a detailed description with scaling options and sometimes extra videos to help you know what to do.
How do I know what weight to use?
Every workout that has a target weight or height. The best way to determine what weight you should use, is to warm up the movement with light weight and take a few sets to do the movement with progressively heavier weight until you get something challenging based on the workout instructions.
What are the exercises?
There is an ever-expanding library of movements and exercise used in the program. They are based in 7 Functional Movements and provide a well rounded approach to general fitness.
The Proof
verified-athlete-avatar Neal

Lost 4.9% Body Fat / Gained 2lbs Muscle

Verified Athlete

"I saw the huge value in a coach and a plan to get a goal."

verified-athlete-avatar Lindsay

Lost 8% body fat

Verified Athlete

"It's amazing what exercise does for the spirit!"

verified-athlete-avatar Brook

Stayed consistent

Verified Athlete

"Subscribed and spent money on DVD's, PDF workout programs and bought many books and listened to countless podcasts on how to get fit and lose fat and all the things. Over and over. Until I found this group."

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F2 Functional Fitness
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F2 Functional Fitness
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F2 Functional Fitness
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F2 Functional Fitness