Doing constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy life.
PA Home WOD Briefing:
Cindy XXX
Other options for:
Pull-Up = Banded pull-down OR Barbell Row OR DB Row
Push-up = Incline push-ups
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats
Try to do unbroken sets as much as possible.
You can scale down the workout to your ability, a good option would be to reduce the number of reps or scale down the movement.
Cindy XXX
Complete as much as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
10 pull-ups
15 push-ups
20 squats
15 pull-ups
20 push-ups
25 squats
20 pull-ups
25 push-ups
30 squats
25 pull-ups
30 push-ups
35 squats
Spend 10 to 15 with a warm-up, Follow below sequence
2 rounds of:
10 Down and Up
10 Air squat
10 Banded pull apart (front- use the thinnest band)
10 Banded pull apart(overhead- use the thinnest band)
30 sec per leg figure-4 stretch
30-sec child pose
Spend 10 min with Cool Down, follow below sequence
30-sec child pose internal+external
1 min shoulder wall stretch
30 sec each pigeon pose
This is an example of our Workout of the day of this week. We provide a DAILY Workout of the day with Warm-up and Cooldown. Our daily training programs come with a video of each section as well as a coach’s briefing to help you scale the workout appropriately to your level.
We deliver all of our products and services via phone 📲. All you need is a smartphone. You can experience PA Coaching by subscribing :
