Functional & FXCKABLE Workout Series | Seth Feroce

Functional & FXCKABLE Workout Series | Seth Feroce

Seth Feroce is back with another workout!

Except this time, it's not your typical "bodybuilder" style workout. In this video, Seth explains his approach to becoming Functional & FXCKABLE. He also provides you with an example Functional & FXCKABLE workout, so you can try it out!

At the moment, Seth is training like a traditional bodybuilder three times per week, using a Push, Pull, Legs split. Two other days per week, Seth does Functional & FXCKABLE workouts. This set-up allows him to look good naked, feel good, stay functional, and keep his health in check!

Seth's goal is not to get absolutely huge, but rather maintain his muscle mass, get shredded, and improve his performance & health throughout the next 8 weeks. Seth is participating in the 2022 HWMF Transformation Challenge alongside thousands of others all over the world!

If you haven't signed up yet for the 2022 HWMF Transformation Challenge, there's still time! Until January 16th, you can click on Challenge Register to join! Not only are we giving away $50,000, but there are three different categories to participate in, 12 chances to win, it's 100% free to joing and you get the opportunity to transform your body, mind, and life.

Functional & FXCKABLE Workout Explained

The goal of this workout is to get your heart rate elevated during the work sessions. In between rounds, your focus is to quickly lower your heart rate back down with various breathing techniques during the rest periods. The rest time between rounds is going to vary depending on the person. Allow yourself enough rest to get your heart rate back to normal, before going after it again! The key here is intensity!!

Sets, Reps & Exercises

5 Rounds

  • 2 Minute Jump Rope
  • 10 Hex Bar Deadlifts -185lbs
  • 8 Burpees over Bag
  • 10 Leg Lifts
  • 20 Push-Ups
  • Sled Push (2 - 45lb Plates)
  • Sled Pull (2 - 45lb Plates)
  • 10 Burpees over Bag


It's crucial to stay hydrated during these workouts, so make sure your fueling your body properly! Seth prefers to sip on The Grind during training and replenish with Demo Day & The Grind afterwards. Since this isn't your traditional bodybuilder workout, Seth does not take a pre-workout before his Functional & FXCKABLE sessions.

  • Pre-Workout: None
  • Intra-Workout: The Grind - Mix 1 scoop with 16- 20 ounces of cold water and sip on during the rest periods
  • Post-Workout: Demo Day & The Grind- Mix 1 scoop of each with 10-12 ounces of cold water and consume within 20-30 minutes post-workout