Funtional Fitness - Build Real World Strength
Why we back it at Battle Group Training
We’re ex-military. We trained movements that carry into real life.
Functional training keeps that standard. It uses patterns you use every day. You get stronger. You move better. You stay durable.
“Move with purpose. Carry what matters. Arrive ready.”
What “functional” really means
Train the big patterns:
Squat
Hinge
Push
Pull
Carry
Lunge
Rotate
These patterns build strength, muscle and joint control. They support HYROX work and group sessions. They age well.
How to start
Two days a week is enough to move the needle.
Sessions run 45–60 minutes. Leave 1–2 reps in reserve on your main sets.
Day A
Goblet squat 4×6–10
Romanian deadlift 4×6–10
Push-up or dumbbell press 4×6–10
One-arm row 4×8–12 each side
Farmer carry 4×30–40 m
Core: dead bug 3×8 each side
Day B
Split squat 4×6–10 each side
Hip hinge or kettlebell swing 4×8–12
Overhead press 4×6–10
Pull-up or lat pull-down 4×6–10
Suitcase carry 4×30–40 m each side
Core: side plank 3×20–40 s each side
Cues: tall posture. Brace the mid-section. Grip the floor. Smooth reps.
Progress you can trust
Add load, reps or range each week. Only one at a time.
When form slips, stop. You’re done.
Track it. Small wins stack fast.
Over-40 focus
Keep lifting. Add gentle power:
Step-ups with control
Medicine ball chest pass or slams
Short carries to build grip and trunk
Sleep 7–9 hours. Hit daily protein. Walk most days. That is Personal Fitness.
HYROX link-up
Functional strength supports sleds, lunges, burpee broad jumps and wall balls.
Build the base with the patterns above. Layer engine work on separate days.
Common mistakes
Chasing variety instead of progress
Letting form drift when tired
Skipping carries and single-leg work