WORK CAPACITY

Honest Work Strength & Conditioning

Functional Fitness, Strength & Conditioning
Coach
David Brelinski, DC, TSAC-F

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.

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.

benefit-image-0
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.
benefit-image-1
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.
benefit-image-2
Develop 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
feature-icon
Access to your coaches
Coache available to answer your questions or provide assitance when needed.
feature-icon
Programming 5 days per week
Daily strength and conditioning that’s accessible and challenging for athletes of any level or background.
feature-icon
Exercise Video Guidance
Instructional videos to asssit your training and make execution easy.
feature-icon
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Sweating over a lifeless PDF is outdated.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
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-5-8

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

Monday
2023-5-9

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

Tuesday
2023-5-10

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.

Wednesday
2023-5-11

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.

Thursday
The Long One

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.

Coach
coach-avatar 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.

closer-image-1
closer-image-2
Perform at your best!

Start your free trial today.

Start My 7-Day Free Trial
closer-image-3
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.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

WORK CAPACITY
screenshot1
WORK CAPACITY
screenshot2
WORK CAPACITY
screenshot3