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FUNCTIONAL BODYBUILDING
Strength work to tone the glutes and legs as well as the upper body. And an intense finisher at the end.
Half the class is isolation work (biceps, triceps, glutes) for real toning, and the other half is a finisher that bites. It is the class for anyone who wants to feel the work the next day in very specific places.
Who is FUNCTIONAL BODYBUILDING for? Anyone: the coach adjusts the load and the version of each movement to the person in front of them, not the other way round.
A real workout from this discipline
Exactly as it came out of the box’s programming that day, scales and all. Not a template example. · Martes 2026-08-18
10' EMOM
- 2 WEIGHTED WALL WALK (RX 1 + MAX HSPU AGAINST THE WALL)
- 3 WEIGHTED PULL UPS (RX 1 REP)
- RX
- Distribuye tu esfuerzo para mantener un RPE cercano a 8 y usa el descanso implícito para recuperar.
- Intermediate
- 6 wall walks sin peso y 5 pull ups estrictos o 10-15 jumping pull ups.
- Beginner
- 40 shoulder taps en handstand asistido o 1 min handstand hold y 15 ring rows o body rows.
9' EMOM
- 1 KB PREACHER CURL
- 1 BANDED TRICEPS EXTENSION
- (Después de las dos primeras series, 1' rest)
- RX
- Mantén RPE 7-8 y reserva bien el descanso de 1 min.
- Intermediate
- Reduce carga o repeticiones para completar rango y técnica.
- Beginner
- Curls con banda ligera sin peso y extensiones con banda, movimientos lentos y controlados.
12' EMOM
- 10/8 CAL SKI
- 15 TOES TO BAR
- NOTA: REST
- RX
- Completa las cal Ski en 30 seg y usa el resto para recuperarte; controla los Toes to Bar.
- Intermediate
- Cambia a 14 V-Ups y baja a 8-9 cal Ski si es necesario.
- Beginner
- Sustituye Toes to Bar por 20 Abmat Sit-Ups y Ski con ritmo controlado.
10' EMOM
- 15/12 CAL BIKE
- 18 PULL UPS (RX 24 CHEST TO BAR)
- 15/12 CAL BIKE
- 15 PULL UPS (RX 24 PULL UPS)
- 2 MIN REST
- Repetir
- RX
- Ritmo constante al 85-90%, reserva energía para la segunda ronda, baja velocidad en chest to bar si hace falta.
- Intermediate
- Reduce a 10-15 jumping pull ups si no completas; mantén ritmo sin exceso de impulso.
- Beginner
- Sustituye pull ups por 15 ring rows o banded pull ups; pedalea con cadencia cómoda.