Funky Fit Programming Update – June to August 2025

Starts: Monday, June 9th
Ends: Sunday, September 1st

It’s time to dial things in.

Over the past few months, we’ve been looking closely at Funky Fit — what’s working, what could be better, and how we can make sure every single session helps you get stronger, build muscle, and keep loving the process.

We’ve always been about high energy and variety, but sometimes variety can be a double-edged sword: too much chaos and not enough consistency. That’s why we’re taking things back to basics — with a twist.

🔥 Why the Change?

We’ve listened to your feedback and reflected on where we want Funky Fit to go. Our goal? To make sure every workout builds on the last, so you’re not just sweating — you’re growing.

That’s where this new Wendler-inspired strength cycle comes in.

This isn’t just about adding more lifts. It’s about giving you a consistent, progressive framework — one that lets you get stronger and pack on muscle week by week, while still keeping the Funky Fit vibe you love.

🛠️ What’s New?

Each Funky Fit session now follows a Lift / Accessory Lift / Finisher structure.

✅ Main Lift: A Wendler-style progression on key lifts like squats, bench, deadlifts, and presses.
✅ Accessory Work: Targeted exercises to build muscle where you need it most.
✅ Finisher: Short, punchy burnout sets to leave you feeling challenged and accomplished.

This approach means you’ll know exactly what to expect each day, so you can plan, progress, and actually see the gains you’re working for.

📅 Weekly Structure

We’ve also reorganised the days to build consistency — so you know what’s coming and can get into a rhythm that supports your goals.

Monday: Lower Body Push

• Main Lift: Back Squats

• Accessory: Lunges, Leg Press, or Leg Extensions

• Finisher: Wall Sits, Sled Pushes

Tuesday: Upper Body Push

• Main Lift: Bench Press / Push Press

• Accessory: DB Press, Dips, Lateral Raises

• Finisher: Shoulder Burnout or Core Series

Wednesday: Full Body + Strongman Block

• Main Lift: Compound Lift (Power Cleans, Thrusters, etc.)

• “STRONGMAN” Accessory: Farmer’s Walks, Yoke Carries, Tyre Flips

• Finisher: Sled Races, Rope Pulls

Thursday: Upper Body Pull

• Main Lift: Pull-Ups / Rows

• Accessory: Bicep Curls, Face Pulls, Rear Delt Raises

• Finisher: Grip Challenges or Arm Burnouts

Friday: Lower Body Pull

• Main Lift: Deadlifts

• Accessory: RDLs, Glute Bridges, Hamstring Curls

• Finisher: Hip Thrust Holds or Posterior Chain Burn

Saturday: Old School Tanks

• Classic workouts – strength + volume — because sometimes you just want to sweat and move.

Sunday: Choose-Day

• Missed a day? Choose the lift you want to hit again. Coaches will guide you through accessory and finisher options to suit.

📈 Why It Matters

We’re not reinventing Funky Fit — we’re refining it.

• More consistency = better results.

• More focus = real progress.

• More structure = a stronger, more confident you.

This block is about putting the work in where it counts. It’s about creating the kind of sessions that make you excited to walk into the gym, because you know there’s a plan and you’re part of it.

We’re so pumped to get started — and we can’t wait to see you all build strength, pack on muscle, and keep the Funky Fit spirit alive every step of the way.

Starts June 9th — let’s get after it!