10 Accessible Functional Training Routines in our app

Functional training routines are based on integrating all aspects of our body's movement into our daily exercise routines.

That is, we don't train an isolated muscle group, but rather exercise routines where we train our entire body together. For that reason, functional exercise charts will help you gain mobility, endurance, and speed, toning your whole body at once.

What more could you ask for, right?

In the VELITES app you'll find several courses and a ton of resources that will help you train, improve, and enjoy yourself day by day

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Functional exercise training routine

In this type of workouts, the jump rope is a fundamental element, to which we logically attach great importance. This post will give you a few good ideas to carry out functional training sessions for beginners, more advanced athletes and even professionals.

Often we can't train in the Box or the gym, because we're traveling or on vacation or simply because we want to train outdoors or at home.

So you won't run out of ideas for training, we offer you some functional training exercise routines that will help you get in shape in very little time because you'll have the possibility to continue your training wherever you are.

If you want to enjoy a good functional exercise session, with our Velites Fire 2.0 speed rope, you'll fly.

Also, if you're lucky enough to enjoy good weather, you can follow these functional exercise routines outdoors, which is very pleasant if the conditions allow. However, you'll see that most exercises can be adapted to perform a functional training session at home.

To make it easy for you, we've created an app with courses, resources, and functional routine sessions that we propose and encourage you to perform with Velites ropes.

There is no longer any excuse not to train anywhere with these 10 outdoor workouts!

If you're new to functional training routines and want to start with a quality "Spartan workout", don't worry, below we explain them in full detail.

1. The different types of CrossFit workouts: AMRAP, For Time, EMOM, Rounds, Tabata, and Cash Out.
2. Exercise legend: Push-ups, Sit-ups, double-unders (Double-Unders), single-unders (Simple unders), Squats (Squats), Running (Run), Lunges, Handstand (Handstand) and Burpees.
3. Finally, you can also take a look at the 10 functional workouts to perform outdoors comprise CrossFit training with combinations of exercises that you can perform in almost any location.

If you've just started practicing CrossFit, the terms may confuse you a bit. That's why we've developed this glossary that will help you better understand the CrossFitter vocabulary.

To perform some of the functional exercises we propose, you may need improve your jump rope technique. For this, nothing beats the step-by-step tips we give you in our Double-Unders Academy, which you can view inside the app:

Download the app with our training plan here

As always, it will be essential to perform a gentle warm-up of our muscles to avoid injuries. The advisable approach is to follow this advice: warm up and you will enjoy your functional training routines much more for women, men, young and not so young…

Pre-warm-up for functional training routines at home or outdoors

It is important that before performing the proposed exercises and routines you do a complete initial warm-up and prepare your body muscularly for the effort and to avoid injuries.

For this, we propose the following series of warm-up exercises, which you should perform at a steady pace until you complete the 3 rounds: 

• Run calmly for 5 minutes.
• Perform 3 rounds of:
• 10 push-ups
• 15 sit-ups
• 10 squats

Next we will explain the different types of functional training and exercise routines:

Types of functional training and CrossFit routines

Functional training exercises

A) ROUNDS

Rounds, 'rondas' in Spanish, refers to the number of times you have to repeat a specific exercise chart in CrossFit routines.

For example, if we have a set of 20 pull-ups, 20 push-ups, and 20 squats written down and we indicate that it's 5 rounds of these exercises, we will end up doing 100 pull-ups, 100 push-ups, 100 squats.

You reach this total number because you will have gone through the series of 3 exercises five times in a row.

If we start with pull-ups and finish with squats we will have completed one round and should start again with the pull-up exercises. This process would repeat up to 5 times: the number of rounds we initially indicated.

The mark to record after these functional workouts is the time it took us to complete the X rounds proposed in each exercise series.

B) TABATA

Although the name of this type of workout is itself not very descriptive, this type of training is very simple. It consists of maintaining activity of the corresponding exercise for 20 seconds and then stopping for 10 seconds.

This activity/rest interval is maintained for 4 minutes.

For example: A TABATA of double-unders would consist of performing double jumps for 20 seconds and stopping for 10 seconds, resuming the action for another 20 seconds and stopping 10 again. This would complete 1 minute of the 4 that make up the TABATA.

You can do several TABATAs in a functional workout by combining different exercises in the same TABATA or in multiple 4-minute TABATAs.

The result to record is the number of repetitions you achieved during the activity periods.

C) CASH OUT

The CASH OUT comes from the English expression to cash or extract the remaining money. This is used in sport to indicate that we must give or extract the last energies we have left in a final exercise.

This Cash Out exercise is performed after the day's workout as an 'extra' so we finish giving all the energy we have left... if you have anything left at all :-).

The exercise can consist of running, doing a short TABATA or AMRAP or some sprints... It will depend on the programming you are following.

They can be, for example: 3 Cash Outs after workouts 3, 5 and 7 consisting of 100 push-ups, 100 squats and 1200 meters of sprint at 90% respectively.

D) AMRAP

AMRAP series (As Many Rounds As Possible) consist of doing as many rounds as possible in a given time of the proposed exercise series. 

They are very demanding functional exercise routines, which may not be recommended exercises for beginners due to their intensity and physical demand.

The key for this type of endurance training is to maintain a steady pace throughout the exercise that keeps us at the limit of our capabilities. It is advisable that at the end of the time you make an extra effort and try to increase the pace during the last minute. The final score of this type of training is the number of rounds and repetitions you achieved. 

E) FOR TIME

For time refers to that we must complete the proposed list of exercises in the shortest possible time.

That simple, you must be as fast as possible performing each and every proposed functional exercise. You must maintain maximum intensity throughout the training routine.

The time you take will be your score. Little by little you'll see progression and you'll lower times, which always encourages doing tests of your fitness with this kind of workouts. 

F) EMOM

EMOM training means Every Minute On the Minute. This training consists of performing the proposed exercise routine within each minute.

EMOM workouts can be of a set duration, for example an EMOM of 5 minutes. In this type of workout we should finish the proposed exercises in the corresponding minute for 5 minutes.

If we don't finish the exercises within the minute we must start again in the next minute.

I'll give an example:

If it's a 5-minute EMOM workout in which you have to complete 10 Burpees and 25 double-unders in each minute and in minute 3 we don't have time to complete the double-unders we must start over with the burpees in minute 4.

There is another variant to perform the EMOM. You can also do an EMOM until you are able to finish the exercises within the minute. The moment you are no longer able to finish them you will have finished.

With these definitions we have explained the types of workouts. The different types of exercises are defined in the following infographic image.

Types of exercises to train

Below we show all the types of exercises that the 10 proposed functional workouts will consist of:

Workout 1: AMRAP 20 min.

This first workout consists of this routine of intense exercises:

• 10 push-ups
• 15 sit-ups
• 20 double-unders with the rope (If you can't do them yet, with the Velites Earth you will learn in very little time). If you can't do double-unders you can do 60 single-unders with the rope.

Score: Total rounds achieved.

Workout 2: For time.

• 50 Burpees
• 10 double-unders / 30 single-unders with the rope
• 40 Burpees
• 20 double-unders / 60 single-unders
• 30 Burpees
• 30 double-unders / 90 single-unders
• 20 Burpees
• 40 double-unders / 120 single-unders
• 10 Burpees
• 50 double-unders / 150 single-unders

Score: Total time to finish.

Workout 3: For time.

• 400 meters of continuous running
• 50 double-unders / 150 single-unders
• 800 meters of running
• 50 double-unders / 150 single-unders
• 1,200 meters

Score: total time to finish.

Workout 4: 5 Rounds, for time.

• 400 meters of continuous running
• 20 Push-ups
• 40 Squats
• 50 double-unders / 150 single-unders

Score: total time to finish.

Workout 5: AMRAP 15 min.

• 10 Push-ups
• 20 Lunges
• 60 double-unders / 180 single-unders

Score: Total number of rounds.

Workout 6: 3 Rounds, for time.

• 20 meters of walking on your hands
• 30 lunges
• 60 double-unders / 180 single-unders

Score: total time to finish.

Workout 7: EMOM 7 min. + Cash Out

• 25 double-unders / 75 single-unders (each minute)

Score: Did you finish all cycles on time?

Cash Out:

• Sprint 1200 m at 90% of maximum speed.

Score: total time to finish.

Workout 8: 10 Rounds, for time

• Maximum number of double-unders in 1 minute
• Rest 2 minutes

Score: Total number of double-unders achieved.

Workout 9: 21-18-15-12-9-6-3, for time

• Double-unders
• Burpees

Score: total time to finish.

Workout 10: For time.

• 100 double-unders
• Run 5 Km
• 100 double-unders

Score: total time to finish.

To finish this functional exercise routine, a challenge.

Once you have completed all the workouts within a 2-week time frame, recording the results of each, repeat workout 1.

Have you noticed improvement? Do you have a better score? It's important to measure your training progress.

If so, congratulations and I invite you to share your score with us, tell us how it went, which workout you prefer or anything you want to share with us. Leave your comment below and if you liked it, share the post on your social networks.

I hope this CrossFit gym training routine is useful to you and helps you improve day by day and become a pro in the art of jump rope.

Remember that having good equipment will help grow your self-confidence, which is why at Velites, we have set out to design the most advanced products on the market. You can see the result of our ability to innovate in our online store: usa.velitessport.com