PA Workout for the Week

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We believe in general physical preparedness, to be ready for the unknown and unknowable, aka life and sports. 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, functional, independent life and provides an edge against chronic diseases and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy but simple does not mean easy. In a nutshell, our training philosophy includes balancing various elements in your life to put your health first. 



PA Home WOD Briefing







Accumulate a total of 5 min L-sit (10 min Cap)


10 – 10 – 10 – 10 – 10 

If at home, modify with a jug or other heavy object.

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 


2 rounds of:  

10 Burpees 

8 air squats 

8 pike push-up 

8 single-leg deadlifts, body-weight 

4 broad jumps 

10 Good Mornings



Spend 10 min with Cool Down, follow below sequence 



1 min seated toe-touch

1 min wide leg stretch

1 min hamstring stretch

1 min knee to chest & Thoracic rotation


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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