Why the Functional Rig is Like Going Back to Childhood Play?

Playgrounds aren’t just for children – at least, not the functional kind. It might be a good 20, 30, 40 or more years since you swung from monkey bars in the park and pretended to be Tarzan, but learning to train on a functional rig will bring that childlike euphoria flooding back.

It may look intimidating – it’s long been used by the army to train soldiers – but there’s no reason to be daunted by the functional rig. It’s just like the park you used to play at as a kid, only with much better equipment. Ready to put the ‘fun’ in functional? Here we go…

What is a functional rig?

A functional rig is a bespoke workout station designed for bodyweight exercises, assault courses and suspension training. Put simply, it’s training that suits how your body was designed to move – with natural movements at the core of every workout. Rigs come in all shapes and sizes with a wide range of add-on accessories, from step-up platforms to dip bars. You can use them to train individually or as part of a class, whether you’re a complete beginner or seasoned rigger.

Four functional rig exercises

The rig is perfect for endorphin-pumping circuit training. With a diverse range of equipment to target every inch of your body, you can combine bodyweight exercises with cardio, in the form of high intensity interval training (HIIT).

Practice these four exercises next time you’re at the rig – they’re perfect for beginners. Perform three to four rounds of 30 seconds, then rest for 30 seconds and repeat.

Monkey bars: Skip-a-bar

1. Begin by hanging onto the first bar with an overhand grip.
2. Using your bodyweight to push you, keep your left arm hanging as you reach over to the third bar with your right.
3. Immediately bring your left arm to the third bar as you hang on with your right.
4. Repeat until you reach the end of the monkey bars.

Dip bench: Tricep dips

1. Place your hands on the dip bench, shoulder-width apart.
2. Slide your butt off the front bench and keep your legs extended in front of you.
3. Raise yourself up with your arms, then slowly bend your elbows to lower your body to the ground. Stop when elbows are at a 90-degree angle.
4. Push down on the bench to push elbows back up and back into your starting position.

Battle ropes: Power slams

1. Stand with your feet hip-width apart and hold the end of the battle rope with an underhand grip.
2. Raise both your hands up over your head, then immediately and explosively slam the ropes down to the floor, lowering into a high squat as you do.
3. Straighten your body and repeat.

Step-up platform: Box squats

1. Lift a barbell above your head with a wide-hand grip and rest the bar in the groove of your upper back.
2. Stand with your legs as wide as you can, knees facing outwards slightly.
3. Brace your core and lift the bar above your head.
4. Next, push the hips back and sit back (not down) onto the step-up platform keeping your abs as tight as possible.
5. Reverse all of these actions as you ascend from the platform in one explosive movement.

At EVO, our designated rig is a functional fitness dream. From our bespoke octagonal climbing frame and textured traverse wall to our gymnastic rings and Swedish ladders, there’s plenty of high-tech kit for an effective freestyle flow.