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How to increase your work capacity across a broad time ?

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:





6 rounds for time of:

24 squats

24 push-ups

24 walking lunge steps

Run 400 meters OR Sprint for 2:30 min



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.


3 rounds for time of:

15 squats

15 push-ups

15 walking lunge steps

Run 200 meters  OR  Sprint for 1:30 min 

(Note: Sprint/run inside or outside the home for a given time) 


Spend 10 to 15 with a warm-up, Follow below sequence 

1 min Sprint 

Then, 2 rounds of:

10 Air squats

10 Push-ups

10 Walking lunges (per leg)

10 cobra pose (Slow)

10 Bird-dog (Slow)



Spend 10 min with Cool Down, follow below sequence 

30 sec seated toe-touch

30-sec wide-leg stretch

1 min butterfly stretch

1 min shoulder banded pull



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. 


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