Here is the example of our Workout of the day from 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.

 

PA Home WOD Briefing:

 

 

WOD:

 

DB/Barbell/Backpack thruster ladder

Rest 3 minutes

DB/Barbell/Backpack row ladder

Rest 3 minutes

DB/Barbell/Backpack push press ladder

 

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders. Once you reach a no. where you can not do any more reps lets say in 10th minute, you take 3 min rest and move on to the next movement.

 

 

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.

 

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

 

AMRAP 7:

10 Air squats

25-ft Bear crawl

10 Ring/DB rows

25-ft Duck walk

5 Inchworms + push-up

30 sec Pigeon pose per side

 

 

 

Spend 10 min with Cool Down, follow below sequence 

 

1 min couch stretch

1 min figure 4 stretch

1 min child pose

 

 

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