Functional Strength Program


All aboard the strength train! Develop raw strength in the off-season without losing your conditioning or work capacity. 🚂

(16 customer reviews)

Our 12-week program is robust. It’s designed to help you get stronger, without beating you up. We developed the Functional Strength Program to fill the gaps in your gym’s programming and help you break through the plateaus that hold you back.

We’ll focus on the back squat, front squat, strict press, bench press, deadlift, and strict gymnastics movements. There’s also metabolic conditioning after each session to ensure your endurance stays intact.

What You Can Expect

  • A strength-specific, standalone program that’ll get you stronger without sacrificing your cardiovascular endurance.
  • Better numbers in your back squat, front squat, strict press, bench press, and deadlift.
  • Increased overall fitness—because everything’s easier when you’re stronger.
  • Increased strength in your joints and tendons—because being injured sucks.
  • A strange feeling that Thor might not be the only one worthy of wielding the hammer. 🔨

The Details

Here’s what you get from us in exchange for your hard-earned money:

  • A 12-week standalone program with 5 days per week of training sessions.
  • A downloadable PDF so you can plug your plan into your schedule ahead of time and make it work for you.
  • An option to use the program as an add-on program: Just perform the strength and accessory portion, and use your current group classes as the metabolic conditioning portion.
  • Daily accessory work (like grip work, midline work, and other pre-hab movements) aimed at keeping you strong and safe.
  • Bonus aerobic work: Once per week you’ll get an air bike workout and an erg (or run) workout to help keep your cardio going strong.
  • Optional weightlifting and gymnastics complexes.

Will I lose my endurance?

No! We know how hard you’ve worked for your cardiovascular endurance. And we want you to keep that hard-earned lung capacity. While this is a strength program, there’s a conditioning component with each session. So yes – you will get stronger. And no—you won’t lose your endurance.

Can I still do group class workouts?

Yes! You can complete the Functional Strength Program as an ADD-ON to your regular gym classes or as a STANDALONE program. All metabolic conditioning workouts target the correct muscle groups for each day included.

How long does each session take?

For most days, please allow approximately 60 minutes (ADD-ON) or 120 minutes (STANDALONE).

What happens after I finish the program?

Since our programs are based on percentages and rep ranges according to your work capacity and strength, you can repeat our program cycles as many times as you wish.

May I see a sample of the programming?

We thought you’d never ask! Just enter your email below and we’ll send it your way.


16 reviews for Functional Strength Program

  1. Ted

    Good program for anyone wanting to get stronger for crossfit. Not so much weighligting, but raw strength ie squat/bench/deadlifts and strict gymnastics!!!

  2. Matt

    Very effective program and easy to follow. Recommended.

  3. Adam slongo

    Exactly what I was looking for. Its also super easy to add this to existing programs, I pare it with the assault bike program and it’s perfect 👌🏼

  4. Claus Dyrhøj

    Super program

  5. Roman

    Good program!!!

  6. Patty

    So far so good. Love the combination of strength and metcons. I also really appreciate the way it is laid out. I printed it off and put it in a binder and it works like a charm.

  7. Jaymes David Bernal

    My wife and I are currently in week 3 of this program and we both can say that we love the challenge it gives us. We are both seeing are strength improve since day one. Thank you onlinewod

  8. Wessel

    The new updated program is just superb! Love the combination of strength and wod and some functional movements is a good combination. What is really outstanding is the new cool down stretches. Find it really helpful for mobility. Fantastic program.

  9. Luís santana

    I’m following the functional strength program and I consider myself with good and strong fundamentals about strength training.
    I’m a personal trainer and I’ve never felt so strong and functional at the same time! Keep up with the great work! 👊🏼

  10. Abdul Khayum

    Absolute blast , awesome program great set up from the warm up to ramp up to the accessories

  11. Matt

    I started following onlinewod during lockdown and have been using there strength programme throughout the duration!
    It’s a brilliant piece of programming with linear progression via the strength section and then conditioning pieces to complement the strength sections well!
    I highly recommend there programming and it really has made a difference and got me through lockdown aswell 😀

  12. Brandon Williams

    I purchased this programme as following a period of illness I felt that I had lost a lot of strength .
    The strong point of this programme is that it does not sacrifice aerobic fitness work in order to achieve functional strength .
    Each day is set out in a clear and simple format . This makes completing the days prescribed workout enjoyable and efficient and has prevented me aimlessly walking around the gym thinking of the next exercise to perform. I highly recommend this programme to anyone embarking on a strength programme that enhances functional fitness .

  13. Daniel Hopkins

    Love this program. Simple as that!

  14. Ella Persson

    I bought this program and even after only 3 weeks in, I feel better & stronger. Love it!

  15. Joe Laher

    Simply amazing….not “simple,” but expertly crafted and “simply” amazing!
    – Thank you!

  16. Daniel Henriquez

    Great programming and great way to explain it.
    Easy way to follow up. great product overall.

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