8-Week Intermediate Functional Fitness Plan
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
CrossFit
Fitness Level
Intermediate
Program Duration
8 weeks
Days Per Week
5 days/week
Time Per Workout
20-40 mins
Equipment Required
Kettlebells, Resistance Bands, Body Weight
Target Gender
Other
A balanced program to improve functional fitness and overall athletic performance.
This 8-week program combines functional movements and strength-building exercises to enhance balance, coordination, and endurance. It is designed for intermediate-level athletes seeking to improve endurance and functional fitness. The plan focuses on bodyweight movements, kettlebell exercises, and resistance band workouts that can be performed anywhere.
Day 1: Functional Strength & Balance
| Exercise | Sets | Reps |
| kettlebell goblet squat | 3 | 8-12 |
| Barbell Deadlift | 4 | 5-8 |
| One Arm Dumbbell Snatch | 3 | 6-8 per arm |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Dumbbell Single Leg Deadlift | 3 | 8-10 per leg |
Day 2: Endurance & Conditioning
| Exercise | Sets | Reps |
| Kettlebell Swings | 3 | 12-15 |
| Burpees | 3 | 10-12 |
| Resistance Band Seated Shoulder Press | 3 | 8-10 |
| Shoulder Tap Push up | 3 | 12-15 |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
Day 3: Active Recovery
| Exercise | Sets | Reps |
| Foam Roller Posterior Shoulder | 3 | 20-30 seconds |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| cat cow | 3 | 15-20 |
| Kneeling T Spine Rotation | 3 | 10 |
Day 4: Core & Stability
| Exercise | Sets | Reps |
| Turkish Get Up Squat style | 3 | 5-8 |
| Cable Half Kneeling Pallof Press | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
| standing cable twist | 3 | 20 |
| Plank Knee to Elbow | 3 | 15 |
Day 5: Functional Full-Body Circuit
| Exercise | Sets | Reps |
| Kettlebell Clean and Press | 3 | 6-8 |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Push Up with Rotation | 3 | 12 |
| Band Seated Row | 3 | 12-15 |
| Mountain Climber | 3 | 20 |
