Functional Fitness
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"Cindy"
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1 mile break
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1 Mile PS / PS
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1 mile repeats
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10, 9, 8..............
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10K
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300, 200, 100
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3-Point Push Ups
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4 x 800 meter sprints
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400 deadlift
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400 Pull/Sit
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5 of 5 Bench Press
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5 of the 4 Bar
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5K
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6 Sets of Deadlifts
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7 and 7
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7 Deadlifts
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800 TRX
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Alternating Military Press
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Alternating Rows
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Alternating Upright Row
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AMRAP BKA
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Back Squat
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Bar and Burpee
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Bicycles
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Bike, Swim, Run, Row
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Body Weight Squat
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Boot-Strappers
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BS 10,000 pounds
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BS 5 of 5
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Bulgarian Split Squat
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Burpee Hell
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Burpees
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Burpees and Swings
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Burpees with Dumbbells
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BW PU/BS/SU
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Christina
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Clean
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Clean and Press
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Cleans
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Cleans and Dips
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Climbing a Mountain
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Cobras
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Deadlift
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Diamond Push-ups
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Dive Bomber Push-ups
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DL 20,000 pounds
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Dumbbell Press
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Elbow Out One Arm Row
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Farmer, Pull, Burp
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Click on an exercise for more information
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Functional Fitness Classes
Courtney Ironworks Gym
Warrior Training: Mon/Wed/Fri, (Racquetball Court) 0500-0600
Warrior Training: Mon/Wed/Fri, (Racquetball Court) 1145-1245
Foster
Warrior Training: Mon/Wed/Fri, 0515-0615
Warrior Training: Mon/Wed/Fri, 1130-1230
Futenma Semper Fit Gym
Warrior Training: Tue/Thurs, 1130-1230
Hard CORE: Mon/Wed/Fri, (MCMAP Room, McCuthcheon Gym) 1230-1300
Hansen House of Pain
Warrior Training: Tue/Thurs 1115-1215
Kinser
Warrior Training: Tue/Thus, 1130-1230
Schwab
Warrior Training: Tue/Thurs 0600-0700
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What is Functional Fitness
Welcome to the MCCS, Okinawa Functional Fitness Website! MCCS has three goals for this site: (1) to introduce the concept of functional fitness to our warrior/athletes and other viewers; (2) to provide an eclectic mix of safe, effective, evidence-based functional exercises; and (3) to facilitate a community-wide dialogue on this subject. As you may be aware, the Commandant of the Marine Corps has directed that Marines and assigned Sailors train to perform multi-directional, non-linear, physical movements—to achieve functional fitness. We are honored to be a player in this exciting evolution.
The instructional videos will help you integrate various biomechanical functions to achieve endurance, stamina, strength, flexibility, power, speed, coordination, agility and balance. In addition, information on nutrition and injury prevention will help optimize your performance and enhance your war fighting skills. Like every work-in-progress projects, we plan to implement improvements over time. Please send us your suggestions for change so that we can build the best possible product for you, our valued customer.
Semper Fit!
Health Promotion Program Management
MCCS/Semper Fit
645-3484/3910
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Functional fitness is physical conditioning that prepares the body to respond to the mental and physical demands of a person’s daily life—especially multi-directional (non-linear) physical movements. For example, a functionally fit Marine or Sailor can simultaneously and effectively walk, run, jump, push, pull, carry, climb, stoop, sit, sprint, jog, roll, crawl, and hang.
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Warm Up and Cool Down - Two Parts of Your Workout That You CANNOT SkipBefore any workout you do, whether it’s just going for a run, bike ride, or hitting the weights in the gym, warming up your body should be the first thing you do.
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Nutrition For Performance Any Marine understands that being physically fit is part of wearing the uniform. With this goal in mind, Marines can be seen “PT-ing” at all hours of the day, but mostly very early in the morning as well as during lunch break and after work hours. Quite often Marines base their fitness on exercising alone while eating right gets pushed back in the priorities list.
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