They post daily workouts - focus on core strength and multi-joint movements.
In truth if you do a well rounded lifting program 2-3 times a week and cardio 2-4 times a week you will be well ahead of most. Hell you could even follow LL Cool J's training program and you will be in good shape (it uses muscle confusion, nutrition, aerobics, etc. in a coordinated 21 week plan - However it lacks the coordinated multi-joint movements that 'Functional Fitness" folks focus on).
You might also check out "Conditioning for Outdoor Fitness" by David Musnick. It is kinda a reference manual of functional strength exercises you can use to build your own program - lots of good info in there.
One more thought - a lot of gyms have cable machines with two handles that you can adjust in a lot of ways. Exercises where you push with one hand, while pulling with the other, and twist your torso are great for paddlers.