WORK CAPACITY

Honest Work Fitness

Functional Fitness, Strength & Conditioning
Coach
DB

WORK CAPACITY was created for people who want to perform in life. With this program you will develop muscular strength and high-caliber conditioning without the advanced skill required in many other functional fitness programs. You will find the strength programming is based on scientific principles and the conditioning is a balanced combination of calisthenics, weightlifting, endurance, and speed and various loads and durations.

This isn't for professional exercisers, this is for the everyday athlete. Workouts often take less than an hour and will be highly intense, efficient, and effective.

$15 / mo
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COMPREHENSIVE PHYSICAL PREPAREDNESS
WORK CAPACITY will make you the jack of all trades. It is a perfect balance of modalities, durations, and loads. All combinations of cardio, speed, calisthenics, and weightlifting are matched with short, moderate, long durations and light, moderate, heavy loads. This is truly a varied program designed to build strength and conditioning across a wide range of demands.
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For the Everyday Athlete
The conditioning in WORK CAPACITY is designed for the everyday athlete, not the professional exerciser. Highly technical movements like handstand walks won't be found here. All the movements are foundational in nature with high carry over to life outside of the gym.
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Increase Peak Strength
Strength benefits all. Building peak strength, with the use of progressive overload, will be a focal point in the WORK CAPACITY program.
Features
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Access to your coaches
Coache available to answer your questions or provide assitance when needed.
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Programming 5 days per week
Daily strength and conditioning that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to asssit your training and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is outdated. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell & Plates // Squat Rack // Bench Press // Pull-up Bar
Recommended
Typical functional fitness equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2023-06-26

A

Warm-up

1 x 5:00

Specific Warm-up

B

Squat Prep

Couch Stretch - 1:00 per side Pigeon Stretch - 1:00 per side Ankle Dorsiflexion Stretch - 1:00 per side Deep squat stretch - 1:00

C

Front Squat

3 x 5 @ 40, 50, 60 %

Short Calisthenics

D

EMOM for 10 min: 5 strict pull-ups (Use a band for assistance or added weight for additional resistance) 5 strict ring dips (Sub1: Roman chair or bench dips) Score will be added weight, if any. Don't include bodyweight.

Tuesday
2023-06-27

A

Warm-up

1 x 5:00

Specific Warm-up

B

Vertical Push Prep

Thoracic Spine Foam Roll - 1:00 Bilateral Shoulder Flexion Stretch - 1:00 (Use wall, barbell, or kneeling with a foam roller) Band Pull-aparts x 30

C

Overhead Press

3 x 5 @ 40, 50, 60 %

Conditioning

D

WM Medium Heavy

5 rounds for time: 500 m row (Sub1: 400 m run) 7 thrusters, 135/95 lbs. (Sub1: 7 back squats + 7 push press for each thruster)

Wednesday
2023-06-28

A

Warm-up

1 x 5:00

Specific Warm-up

B

Hinge Prep

Hamstring Stretch - 1:00 per side Good Mornings x 30 Straight Arm Pulldown x 30

C

Deadlift

3 x 5 @ 40, 50, 60 %

Conditioning

D

CWM Short Light

10 min AMRAP: 10 Box Jumps, 24/20" (Sub1: Jump squats) 15 Push Jerks, 95/65 lbs 100 m run (Sub1: 10 calorie row)

Thursday
2023-06-29

A

Warm-up

1 x 5:00

Prep

B

Vertical Push Prep

Thoracic Spine Foam Roll - 1:00 Bilateral Shoulder Flexion Stretch - 1:00 (Use wall, barbell, or kneeling with a foam roller) Band Pull-aparts x 30

C

Split Jerk

10 x 3 @ 70 %

Conditioning

D

CW Sprint Medium

Complete as many rounds as possible in 4 mins of: 15 Thrusters, 100/65 lbs (Reduce the weight, if needed) 15 Chest-to-bar Pull-ups (Use band assistance, if needed) If 3 rounds (90 reps) are completed in under 4 mins, time extends to 8 mins. If 6 rounds (180 reps) are completed in under 8 mins, time extends to 12 mins. If 9 rounds (270 reps) are completed in under 12 mins, time extends to 16 mins. Continuing this for as long as you are able. Every rep counts in this workout. Log your score as the total number of reps completed.

Friday
2023-6-30

A

Warm-up

1 x 5:00

Conditioning

B

Bert

For time: 50 Burpees Run 400 m (Sub1: Row 500 m) 100 Push-ups Run 400 m 150 Walking Lunges Run 400 m 200 Air Squats Run 400 m 150 Walking Lunges Run 400 m 100 Push-ups Run 400 m 50 Burpees

Coach
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FAQs
How much experience should I have before joining this program?
You should be able to perform foundational lifts such as squats, deadlifts, overhead press, and bench press. The most advanced lifts are power cleans, power snatches, and split jerks. Substitutions are provided for the advanced movements or exercises requiring atypical equipment.
What gym equipment do I need?
You can get by with a barbell, weight plates, squat rack, bench press, and pull-up bar. There will be a lot of movements requiring additional equipment (Ex. box jumps, jump rope, rower) but substitutions or modifications will be outlined in the app.
How long is a membership? Can I cancel?
You can sign-up for a reoccurring monthly or annual membership. You can cancel in the TrainHeroic app to stop the membership from renewing. All transactions occur through TrainHeroic.
Is there coach support available?
Yes! Simply use the chat in the TrainHeroic app and Brelinski or another member will assist you.
How long are the workouts and how many days per week?
There will be a minimum of 5 training days published per week. One week will be available at a time so you can arrange the training days how you see fit. The training sessions will typically be 60 minutes or less.
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