Functional conditioning programme

CrossFit & Functional

Build strength you actually use

Call 081081 16555 Get directions
Training floor at SPARTANS used for functional circuits, carries and swings

Coach's notes

About the programme

Functional training is about getting strong in the ways your day actually asks of you. Lifting a full gas cylinder, carrying vegetable bags up two floors, running for the 7:12 local, or playing a Sunday cricket match without your back complaining on Monday. At SPARTANS we train this with simple, whole-body movements: dumbbell swings, step-ups, burpees, rows, farmer's carries, lunges, push-ups and core work. We put these together into short circuits that get your heart going and build strength at the same time. It is CrossFit-style training, done the neighbourhood-gym way.

Let us be clear on one thing. We are not an affiliated or certified CrossFit box, and we won't pretend to be. We simply borrow the useful formats. AMRAP means as many rounds as possible in a set time, say 12 minutes. EMOM means every minute on the minute: you do a fixed number of reps when the minute starts and rest for whatever is left. A circuit just means moving from one exercise to the next with little rest. Every movement has an easier version, so a first-timer and a regular can train side by side.

Now the practical part. CrossFit & Functional is mostly free for self use if you are a member, and it comes bundled with our weight loss and professional packages. We don't put fees online, so ask at the counter. Come in and tell us what you want. Maybe it is stamina for football, a stronger back for long office hours, or simply climbing stairs without panting. We will show you where to start and how to scale it.

Who it is for

  • Beginners who want to get fitter without spending the whole hour sitting on machines.
  • Office-goers who sit all day and want a stronger back, firmer hips and better stamina.
  • Cricket, football, kabaddi or badminton players who need conditioning for their sport.
  • Regular lifters who want better breathing and work capacity between heavy sessions.
  • Members on our weight loss or professional packages, since functional training is already included.
  • Anyone who gets bored easily and likes a workout that keeps changing.

What you get at SPARTANS

  • Functional training that is mostly free for self use for members, and bundled with the weight loss and professional packages.
  • Dumbbells and plates for swings, carries, rows and lunges, plus Jerai racks, leg press and machines for strength work.
  • A separate cardio zone with treadmills, ellipticals and spin bikes for intervals, warm-ups and cool-downs.
  • Basic diet guidance at no extra cost, with detailed plans included in the professional package.
  • Open Monday to Saturday, 5:30 AM to 10:30 PM, so you can train before the train or after office.
  • Separate changing rooms for men and women, on-site parking, and Google Pay or NFC payments at the counter.

Scale up

Your first month

  1. Week 1

    Learn the basic patterns with light dumbbells or just body weight: squat, hip hinge, push-up, row, lunge and plank. Keep circuits short, about 10 to 15 minutes. You should finish feeling worked, not wrecked. Some leg soreness for two days is normal.

  2. Week 2

    Add the dumbbell swing and step-ups once your hinge and squat look clean. Try your first EMOM of 8 to 10 minutes. Write down your reps and weights in a notebook or on your phone so you can see progress.

  3. Week 3

    Bring in burpees (start with the step-back version), farmer's carries and a 12-minute AMRAP. Push the pace a little, but end the set the moment your form breaks. Sleep and water start to matter more now.

  4. Week 4

    Repeat your Week 2 EMOM and compare notes. If you rested less or moved more smoothly, you are on track. Go slightly heavier on swings and carries, and keep Wednesday easy with Sunday fully off.

The board

A sample functional week

Treat this as a template, not a rulebook. Beginners should take the lighter options, cut a round when needed, and make Wednesday full rest if the legs are still sore.

Monday

Full-body strength circuit

50 minEffort 3 of 5

  1. Dumbbell goblet squat 4 x 10, rest 60 sec Pattern: Squat
  2. Dumbbell bent-over row 4 x 10 each side, rest 60 sec Pattern: Pull
  3. Push-ups (knees or bench if needed) 4 x 8–12, rest 60 sec Pattern: Push
  4. Farmer's carry with dumbbells 4 x 40 steps, rest 90 sec Pattern: Carry
  5. Plank 3 x 30–45 sec, rest 45 sec Pattern: Core

Tuesday

EMOM conditioning

45 minEffort 4 of 5

  1. Spin bike warm-up 1 x 8 min easy Pattern: Cardio or mobility
  2. EMOM odd minutes: dumbbell swing 6 x 12–15, rest of minute Pattern: Hinge
  3. EMOM even minutes: bench step-ups 6 x 8 each leg, rest of minute Pattern: Lunge
  4. Dead bug 3 x 10 each side, rest 45 sec Pattern: Core

Wednesday

Mobility and easy cardio

35 minEffort 2 of 5

  1. Brisk treadmill walk 1 x 20 min Pattern: Cardio or mobility
  2. Hip and upper-back mobility drills 2 x 8 each, rest 30 sec Pattern: Cardio or mobility
  3. Bodyweight walking lunges 3 x 10 each leg, rest 60 sec Pattern: Lunge

Thursday

Lower body and core

50 minEffort 3 of 5

  1. Dumbbell Romanian deadlift 4 x 10, rest 90 sec Pattern: Hinge
  2. Dumbbell step-ups on a bench 3 x 8 each leg, rest 60 sec Pattern: Lunge
  3. Reverse lunges 3 x 10 each leg, rest 60 sec Pattern: Lunge
  4. Leg press 3 x 12, rest 90 sec Pattern: Squat
  5. Side plank 3 x 20–30 sec each side, rest 30 sec Pattern: Core

Friday

12-minute AMRAP day

45 minEffort 4 of 5

  1. AMRAP 12 min: dumbbell swing As many rounds x 10 Pattern: Hinge
  2. AMRAP 12 min: push-ups As many rounds x 8 Pattern: Push
  3. AMRAP 12 min: step-back burpees As many rounds x 6 Pattern: SquatPattern: Push
  4. Seated row machine 3 x 12, rest 60 sec Pattern: Pull
  5. Cool-down treadmill walk 1 x 5 min Pattern: Cardio or mobility

Saturday

Intervals and carries

50 minEffort 3 of 5

  1. Spin bike intervals 8 x 20 sec hard, 40 sec easy Pattern: Cardio or mobility
  2. Farmer's carry with dumbbells 4 x 40 steps, rest 60 sec Pattern: Carry
  3. Dumbbell push press 3 x 10, rest 60 sec Pattern: Push
  4. Walking lunges 3 x 12 each leg, rest 60 sec Pattern: Lunge
  5. Hollow hold 3 x 20–30 sec, rest 30 sec Pattern: Core

Sunday

Rest

Rest day. The gym is closed on Sunday, so take it fully off.

Movement-pattern wheel for the sample functional weekMovement patterns in the sample week, counted by exercise: Squat 3, Hinge 3, Lunge and step-up 5, Push 4, Pull 2, Carry 2, Core 4.Squat 3Hinge 3Lunge 5Push 4Pull 2Carry 2Core 422moves

What the week trains

Each exercise in the sample week is counted once for every pattern it trains, so a burpee counts as a squat and a push. Warm-ups, cardio and mobility work are counted separately.

  • Lower body
  • Upper body
  • Core and carry

Pick a pattern to light up its exercises on the board.

Plus 5 warm-up, cardio and mobility pieces, tagged Cardio or mobility on the board.

Movement patterns in the sample week
PatternGroupExercisesCount
SquatLower bodyDumbbell goblet squat (Monday), Leg press (Thursday), AMRAP 12 min: step-back burpees (Friday)3
HingeLower bodyEMOM odd minutes: dumbbell swing (Tuesday), Dumbbell Romanian deadlift (Thursday), AMRAP 12 min: dumbbell swing (Friday)3
Lunge and step-upLower bodyEMOM even minutes: bench step-ups (Tuesday), Bodyweight walking lunges (Wednesday), Dumbbell step-ups on a bench (Thursday), Reverse lunges (Thursday), Walking lunges (Saturday)5
PushUpper bodyPush-ups (knees or bench if needed) (Monday), AMRAP 12 min: push-ups (Friday), AMRAP 12 min: step-back burpees (Friday), Dumbbell push press (Saturday)4
PullUpper bodyDumbbell bent-over row (Monday), Seated row machine (Friday)2
CarryCore and carryFarmer's carry with dumbbells (Monday), Farmer's carry with dumbbells (Saturday)2
CoreCore and carryPlank (Monday), Dead bug (Tuesday), Side plank (Thursday), Hollow hold (Saturday)4

Fuel

A sample day of fuel

This is only a sample for someone training early in the morning, so adjust portions to your size, appetite and goal. Drink 3 to 4 litres of water through the day, more in summer, and see a doctor or registered dietitian first if you have diabetes, BP, thyroid or any other medical condition.

  1. Pre-workout

    Veg and non-veg1 banana, 8–10 soaked raisins and water

  2. Breakfast after training

    Veg1 large plate vegetable poha with peanuts and 1 bowl curd

    Non-veg1 plate vegetable poha with peanuts and 3 boiled eggs

  3. Lunch

    Veg3 rotis, 1 bowl dal, 1 bowl sabzi, a small bowl of rice and salad

    Non-veg3 rotis, 1 bowl chicken curry (about 120 g chicken), a small bowl of rice and salad

  4. Evening snack

    Veg and non-veg1 bowl sprouts chaat with onion, tomato and lemon, and 1 glass buttermilk

  5. Dinner

    Veg2 rotis, 100 g paneer bhurji and 1 bowl sabzi

    Non-veg2 rotis, 1 piece fish curry (about 120 g) and 1 bowl sabzi

Board rules

Coach's tips

  1. Form first, speed later. A slow, clean swing beats a fast, ugly one, and your lower back will thank you for it years from now.

  2. Scale without ego. Knee push-ups, step-back burpees and lighter dumbbells are proper training. Move to the harder version only when the easier one looks clean.

  3. On an EMOM, pick reps you can finish in about 40 seconds. If you are not getting at least 15 seconds of rest, lower the reps.

  4. Eat something small 45 to 60 minutes before training. A banana or two idlis is enough. Hard circuits on an empty stomach often end in dizziness.

  5. In the monsoon, wet shoes make the floor slippery. Keep a dry pair of training shoes in your bag and wipe your hands before swings and carries.

  6. Sharp pain, chest discomfort or dizziness means stop at once. With a heart condition, BP, recent surgery or back trouble, get your doctor's clearance before starting circuits.

  7. Never do more than two hard days in a row. Keep an easy day between your toughest circuits, and aim for seven hours of sleep.

Good to know

CrossFit & Functional questions

Is this real CrossFit?

No, and we say that openly. SPARTANS is not an affiliated or certified CrossFit box. We use CrossFit-style formats like AMRAP, EMOM and circuits, along with basic functional movements, because they work well for everyday strength and stamina. The labels do not matter much. Moving well, and a little harder each week, is what does the work.

Does functional training cost extra?

For members it is mostly free for self use, and it is already bundled with our weight loss and professional packages. We don't publish fees online, so walk in or call 081081 16555 and the counter will explain what your plan includes.

I have never worked out. Can I start with this?

Yes. Every movement has an easier version. Push-ups can be done against a bench, burpees can be done without the jump, and step-ups can use a lower step. Start with circuits of 10 to 15 minutes and build up slowly. If you have a medical condition, check with your doctor first.

Will this help me lose weight?

Circuits use a fair amount of energy and keep your fitness improving, but weight loss mostly comes down to what and how much you eat, plus showing up regularly. If fat loss is your main goal, our weight loss programme already includes functional training, along with basic diet guidance to keep your eating on track.

Can I combine it with weight training?

Yes, and the two fit well together. A simple way is to lift heavy three days a week and add one or two short functional sessions on other days, or a 10-minute finisher after lifting. Just avoid a hard circuit the day before heavy squats or deadlifts.

Come try a circuit this week

Walk in to SPARTANS on Shiv Mandir Rd, Ramnagar, or call 081081 16555. We are open Mon–Sat, 5:30 AM–10:30 PM.

Call 081081 16555 Get directions

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