Beginner/Intermediate Functional Fitness Program

Enjoy functional or CrossFit style training but not sure where to start when it comes to incorporating BFR? 
This 4 easy exercises incorporate some of the most popular functional fitness movements while incorporating blood flow restriction training. 
All exercises require light weights - 30-50% of 1RM. Complete 6-8 reps of each exercise in 5 rounds. 

1. Push Press

2. Hang Power Clean


3. Deadlift

4. Bent Over Row

6 x 8 reps @ 30-50% with BFR (25-40% LOP)
*Rest 1min between rounds


We recommend a limb occlusion pressure of 25-40%

Ensure that your cuffs are placed as high on your limb as possible. Deflate the cuffs between performing sets of blood flow restriction exericses.

functional training beginner/intermediate program

Here's a mobile friendly version for your work out

Simply screenshot the program below and save it to your images so you can have quick access while working out.

mobile version function training program