WORK CAPACITY
Honest Work Strength & Conditioning
Functional Fitness, Strength & ConditioningWORK 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.
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.
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
Back Squat
10, 10, 10, 10, MAX @ 60 %
D
Cardio
8 x 30
A
Warm-up
1 x 5:00
Specific Warm-up
B
Horizontal Push Prep
Couch Stretch - 2:00 per side Dowel Pass-throughs - 1:00 Band Pull-aparts x 20+
C
Bench Press
10, 10, 10, 10, MAX @ 60 %
Conditioning
D
GW Heavy Short 1
5 Rounds for time: 5 Deadlift 275/185# (Adjust the weight as needed to accommodate your fitness level) 10 Burpees
A
Warm-up
1 x 5:00
Specific Warm-up
B
Clean Prep
3 rounds of 3 Clean deadlifts 3 Clean high pulls 3 Hang power cleans 3 Front Squats Increase the weight each round but keep it light. Remember this is a warm-up so rest as needed.
C
Power Clean
4 x 3 @ 60, 70, 75, 85 %
Conditioning
D
GWM Light Sprint 1
Complete as many rounds as possible in 4 minutes: 27/21 Row Calories 21 Power Cleans 115/85# 15 Burpee Box Jump Overs, 24/20" Mods & Subs: Sub for the row is a 200 m run. Power clean sub is clean high pulls or modify by reducing the weight. Burpees over barbell is the primary sub for the jump overs. Squat jumps can be a secondary option.
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
Push Press
4 x 3 @ 60, 70, 75, 85 %
Conditioning
D
Isabel
30 reps for time Power Snatch 135/95# Mods & subs: Modify by decreasing the weight to meet your skill/strength level. Sub out for snatch grip high pull, if the power snatch is problematic for you. If movement skill is the issue, lower the weight and focus on technique. It will pay dividends down the road.
A
Warm-up
1 x 5:00
Conditioning
B
Quarter Murph Repeats
Complete with weight vest if you plan to do the Memorial Day Murph in a weight vest this year. 4 rounds for time: 0.25 mile run 25 pullups 50 pushups 75 air squats 0.25 mile run Partition the pull-ups, push-ups, and air squats as you see fit.
David Brelinski, DC, TSAC-F
Coach Brelinski has a Bachelor of Science in Exercise Science and a Doctorate in Chiropractic. He has worked in the public and private sectors training everyone from collegiate athletes to tactical professionals. He is certified as a Tactical Strength and Conditioning - Facilitator, CrossFit Level 1 Coach, and Precision Nutrition Level 1 Coach.
When you join a team you’re getting more than programming, you’re joining an online community.
WORK CAPACITY
WORK CAPACITY
WORK CAPACITY
