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PA Workout of the Week

Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”


“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc. hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

-CrossFit L1 Training Guide



3 rounds for time of:

50-m lunge in AFSAP (OR 50 Lunges) 

1 burpee per lunge step taken



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

3 rounds for time of:

25-m lunge in AFSAP (OR 25 Lunges) 

1 burpee per lunge step taken




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


2 rounds:

20 Jumping Jack

30-sec high/low plank hold

10 Squat to stand

10 Jumping lunges

30-sec pigeon pose (per leg)

10 Knee swings




Spend 10 min with Cool Down, follow below sequence 

30-sec figure 4 stretch

30-sec lunge on chair 

30-sec butterfly 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: