One machine can cover your whole workout. No swapping equipment. No waiting for a bench. No driving to a gym.
A functional trainer gives you two adjustable cable stacks and a power rack in one frame. That means you can train legs, back, chest, shoulders, and core in a single session, at home, in about 30 minutes. This workout shows you how, with six cable moves on the Eyries R1.
Key Takeaways
- Six cable moves, three rounds, about 30 minutes. Full-body strength, one machine.
- Move the pulleys, not the machine. Pulley height changes the exercise.
- Pick a pin setting that lets you finish every rep with clean form. When all three rounds feel easy, move the pin one plate heavier.
The Workout (About 30 Minutes)
Warm up for 3 minutes: easy marching in place, arm circles, and 10 bodyweight squats. Then do all six moves back to back. That is one round. Rest 90 seconds between rounds. Do three rounds.
- Cable squat: 12 reps. Pulleys low. Hold one handle at your chest with both hands.
- Standing cable row: 12 reps. Pulleys at mid height. Pull both handles to your ribs.
- Standing cable chest press: 12 reps. Pulleys at mid height. Press both handles forward.
- Cable Romanian deadlift: 12 reps. Pulleys low. Hinge at the hips, keep your back flat.
- Single-arm cable lateral raise: 10 reps per side. Pulley low. Raise one arm out to shoulder height.
- Cable woodchop: 10 reps per side. Pulley high. Pull down and across your body.
HYROX-style finisher (optional, 5 minutes): Set a timer for 5 one-minute rounds. Each minute, do 10 fast cable rows plus 10 bodyweight squats, then rest until the minute ends. This adds the push-pull conditioning that hybrid race training demands, without leaving your home gym.
Form Cues
Cable squat. Stand tall with your feet hip-width apart. Keep your chest up and your knees tracking over your toes. Sit down between your hips, then stand up strong. Do not let your heels lift.
Standing cable row. Take a small split stance for balance. Pull your elbows back past your ribs and squeeze your shoulder blades together for one second. Do not shrug your shoulders up to your ears.
Standing cable chest press. Step forward into a split stance. Brace your core. Press both handles forward until your arms are straight, then control them back. Keep your ribs down. Do not arch your lower back.
Cable Romanian deadlift. Push your hips back like you are closing a door behind you. Keep the handles close to your legs. Feel a stretch in your hamstrings. Stop when your back wants to round, then stand tall and squeeze your glutes.
Single-arm cable lateral raise. Stand sideways to the machine. Raise your arm out to the side, leading with your elbow. Stop at shoulder height. Lower slowly. Keep your torso still. No swinging.
Cable woodchop. Grab the handle with both hands. Rotate from your hips and core, not just your arms. Pull down and across. Control the return. Keep your feet planted.
What You Need
© IRONBAY Fitness. Images not for commercial use.
One functional trainer covers this whole workout. The Eyries R1 pairs a dual-stack cable system with a power rack in one frame. Each side has its own 165 lb weight stack, set by pin in 11 lb steps, so both arms work independently. The pulleys slide up and down, so one machine gives you low pulls, mid-height presses, and high chops.
The frame is 3 by 3 inch, 11-gauge steel. The footprint is 50.8 inches wide and 54.1 inches deep. Height is 87.8 inches, so it fits under a standard 8-foot ceiling. J-hooks and spotter arms come with it, so the same frame also handles barbell squats and bench press on other days.
Shop the Eyries R1 Functional Trainer, $1,750.00. Shop online now. IRONBAY Fitness opens Nov 1, 2026.
FAQ
Can one functional trainer replace a full home gym?
For most home training, yes. Two adjustable cable stacks plus a power rack cover squats, presses, rows, pulls, and core work. Add a barbell and a bench later if you want heavier barbell lifts.
How heavy should I set the cables?
Start lighter than you think. Pick a pin setting that lets you finish all reps of all three rounds with clean form. If the last round still feels easy, move the pin one plate heavier next session.
How many days per week should I do this workout?
Two to three days per week works well, with at least one rest day between sessions. Your muscles and joints need recovery time to get stronger.
Is a functional trainer good for HYROX-style training?
It builds the push, pull, and core strength that hybrid race training needs. It does not replace running or sled work, but it covers the strength half of the program in a small home gym space.
Updated October 19, 2026. New to training or coming back from an injury? Check with a coach or physio before you start.
