A

CCELER A TE:

STRENGTH

&

CONDITIONING

RE A L WORLD
A VER A GE RESULTS
B A CK SQU A T

30 . 37 LB

DE A DLIFT

32 . 14 LB

STRICT PRESS

+
MILE TIME

16 . 16 LB

36 . 12
SECONDS
FASTER

BASED ON SURVEY DATA COLLECTED AT END OF PROGRAM

CCELER A TE:

STRENGTH

&

CONDITIONING

RE A L WORLD A VER A GE
RESULTS

WORK C A P A CITY RESULTS

WORK CAPACITY IS THE ABILITY TO PERFORM

REAL PHYSICAL WORK AS MEASURED BY
FORCE X DISTANCE / TIME (WHICH IS AVERAGE
POWER). FITNESS IS THIS ABILITY IN AS MANY
DOMAINS AS POSSIBLE.
10 ROUNDS FOR TIME OR . . .
30 MINUTE TIME C A P
RING DIPS, 5 REPS
DOUBLE-UNDERS, 20 REPS
HIGH-PULLS, 10 REPS
PLANK HOLD, 30 SECONDS

WEEK 1
WEEK 12

93% DIDNOT FINISH IN

THE TIME CAP

93% FINISHED IN THE

TIME CAP

WORK C A P A CITY A VER A GE INCRE A SE

14 % FASTER IN
WORK CAPACITY
WORKOUTS
~

BASED ON SURVEY DATA COLLECTED AT END OF PROGRAM