How to increase your work capacity across a broad time ?

 # Home

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:




3 Rounds:
20 Wall Balls (20/14lb) / 20 Thrusters with lightweight
20 cals on Rower / 20 Burpees
20 Power Clean 135/95lb



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:
15 Thrusters with lightweight
12 Burpees
9 Hang Power Clean @lightweight


Spend 10 to 15 with a warm-up, Follow the 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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