5km Running Improvement

This program’s intention is to improve your 5km running time While still promoting muscular strength. This is achieved through incorporating interval work at % of your PR 5 km time....

This program’s aim is to improve strength endurance whilst also stimulating muscular hypertrophy. This is achieved through incorporating big compound lifts with a high rep range whilst including an optimum...

Three Day Strong and Lean Program

This month's program is created by Performance Coach Zach, which he has designed for an intermediate to experienced lifter with a focus on the four main lifts bench, pull-up, squat and deadlift.

Strength and Hypertrophy Training

This program is designed for an intermediate to advanced lifter looking to improve strength and hypertrophy. Structured around improving four main lifts, the Front Squat, Deadlift, Close Grip Bench Press, and...

Giant Set Training

This month's program is designed to ramp up your training with a muscle building (hypertrophy) phase which also has a fat loss and muscular endurance aspect.

The Perfect Program to Kickstart your Year

This month's program is created by Performance Coach Isaac, to kickstart your year by triggering hypertrophy in the body by a weekly increase in relative intensity output during the strength program and a deload in Week 4.

Holiday Movement Program

This month's program is created by Performance Coach Jasmine, involves working on our base aerobic and anaerobic fitness, by focusing on an all round fitness approach by additionally including running and swimming training.

Strength & Density

This program will translate into improved performance across virtually every aspect of your training including building muscle, training for muscular endurance or power training.

FTP TEST by Technogym

The power at threshold is the result of three factors: VO2 max or how much oxygen you can deliver to your muscle, it is the size of your aerobic engine. The fraction of...

Strength for Beginners

This program is designed to give you direction and to help you get the most out of Function Well's holistic offering.

Strength and Conditioning

This program focuses on improving full-body strength and anaerobic fitness over 4 weeks with two sessions that have a strength, fitness and recovery component.

Eccentric Loading

Did you know that your body can tolerate up to 1.75x time more weight during the eccentric phase of a lift than the concentric portion?