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PA Workout for the Week

Lifestyle diseases are caused by lifestyle choices, which means healthy and favorable lifestyle choices will lead to a reversal as well as a complete cure for the disease. The solution sounds so simple; however, simple does not mean easy!!



We found the answer in the form of Work capacity across broad time and modal domains throughout the lifetime, which was first introduced by Glassman, founder of CrossFit Inc in 2002.

We can measure our work capacity with time on one axis and power on the other. It will give us a curve across multiple domains and time. The area under the curve is work capacity, also called fitness. And fitness across a lifetime can be defined as health.


Here is the example of our Workout of the day from this week to increase the work capacity in a deadlift, 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.


PA Home WOD Briefing:


Practice SLIPS for 20 minutes.

(SLIPS : Scales-Lsitt-Inversion(handstand hold)-Plank-Stretching)

Single-leg object* stiff-legged deadlift 

10-10-10-10-10-10-10 per leg

Between each set perform 12 object* rows

*Use any object you can deadlift or row



You can scale down the workout to your ability, a good option would be to reduce the number of reps as below:

Practice SLIPS for 12 minutes.

Single-leg object* stiff-legged deadlift 

6-6-6-6-6-6-6 per leg

Between each set perform 12 object* rows

*Use any object you can deadlift or row


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

2 rounds of:

50-foot bear crawl

50-foot crab walk

10 Good Morning

10 Stiff leg RDL

10 Glute bridge

10 Leg raises




Spend 10 min with Cool Down, follow below sequence: 

1 min each calf stretch on wall

30-sec shoulder back pull

2 min arm-wrist stretch



If you want to learn about the PA Coaching, PA Home program or the PA Strength and Conditioning program or want to subscribe for it then click below: