Wellness - Aug 31, 2022

Six Super Strengthening Exercises for the Functional Fitness Park

Dolly Eckinger

At first glance, The Rig at our outdoor Functional Fitness Park can look a bit intimidating, but this cross-training gym and space offers opportunities to level up your fitness game for all ranges of fitness levels. Whether you’re looking to train for the next Spartan race, channel your inner American Ninja Warrior, or add some new exercises to your fitness routine, there’s something for everyone.

Here are six exercises you can perform. Want to see them in action? Watch the video below!

1. Ring Row Progressions

With arms straight, feet flat, legs straight and body leaning back, perform a rowing movement. To make the movements easier, start more vertical; step forward to make it more challenging.

2. Pull-ups

With a full grip on the pull-up bar, hands just outside shoulder width, hang fully extended from the bar. Engage your lats, core, and shoulders. Pull up until your chin is over the bar.

3. Sprints

Perform sprint intervals to develop explosive power, muscle mass, and aerobic conditioning.

4. Power Sled

No need to load or unload plates. Adjust the resistance and push or pull for a full-body strengthening exercise.

5. Cargo Climbing Net

Use the cargo climbing net for stretching or climbing vertically, laterally, and even upside down to challenge your core, grip, balance and full-body strength in this dynamic slack netting equipment. Note: For safety, be sure to place the black landing pads beneath the nets when using.

6. Battle Ropes

Choose from different weights (thicknesses) based on your level of experience. Position yourself in an athletic stance, grasp with both hands and perform variations of whipping for a core and total body conditioning workout.

Watch Dolly Demonstrate These Dynamic Exercises


Dolly Eckinger is a Certified Personal Trainer at the PJCC. She also serves as a Cancer Exercise Trainer, Post Operative Breast Cancer Rehabilitation for Pink Power @ the PJCC, our postoperative workout designed to enhance recovery for breast cancer patients.

To learn more about how to safely and effectively perform these exercises and many others at the Functional Fitness Park, team up with a Personal Trainer for help in supporting your personal fitness. Interested in beginning a training program that’s tailored to your needs? Contact Vicki McGrath, our Wellness Director, for more information.

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