4. Clean and Jerk
Time for some conventional exercises. Just because they are conventional doesn’t mean it can’t be on this list. The clean and jerk is an Olympic-style exercise that requires your entire body to be strong.
With the clean and jerk you are doing four exercises: deadlifts, cleans, front squats and push presses. That’s a lot of movement and requires strength — a lot of it.
Mastering this Olly lift, you will have no problem putting things on high shelves or doing anything that requires physical strength. A cool side effect of this exercise is that since it requires lots of energy, it burns lots of fat.
5. Battle Rope swings
Battle ropes are very underrated when it comes to functional workouts. A common misconception is that it only works your arms and that it’s very boring. Battle rope requires your entire body to work in sync and it very quickly starts draining your energy. So, to do it for time or for reps will require lung power—and lots of it—combined with some overall body strength.
Drop down, palms on the floor and start pushing the earth down. Push-ups are as functional as function gets. It’s just you and your body and the gains that follow. When regular push-ups become boring, there’s lots and lots of variations that will keep you entertained for quite some time.