💥 Workout of the Week: Episode 1 — Power + Control

A New Era of Functional Training Starts Now

We’re excited to introduce the first episode of Workout of the Week — a new feature inside the Whole Human App designed to challenge your strength, elevate your endurance, and enhance your mobility, all in one progressive format. This isn’t just a workout — it’s a mindset, a method, and a movement.

🎥 Watch the Full Workout Breakdown
▶️ Watch Episode 1 on YouTube

🔁 The WOW Format

Each Workout of the Week (WOW) consists of 4 movements that cover key pillars of functional fitness:

1. Compound Strength Movement (Upper & Lower Body Combo)

2. High-Intensity Movement (Cardiovascular & Explosive)

3. Core Stability Movement

4. Yoga Flow or Active Hold (Mobility & Breathwork)

The workout is structured in 5 progressive rounds to push your performance:

• Round 1: 60 seconds per movement

• Round 2: 45 seconds

• Rounds 3-5: 30 seconds each

You’ll move from power to precision, from exertion to control — building a well-rounded foundation of strength, stamina, and presence.

🔥 WOW Ep. 1 – Power + Control

For our first session, we focus on generating power while staying grounded in form and breath.

Here’s what’s in store:

• 🏋🏽 Strength: Dumbbell Thrusters (Squat to Press)

• 💨 HIIT: Lateral Bound to Vertical Jump

• 🧱 Core: Hollow Hold Flutter Kicks

• 🧘🏽 Yoga: Downward Dog to Low Lunge Flow

This combination delivers intensity, control, and flow — the very essence of what it means to train like a Whole Human.

📲 How to Access the WOW in the Whole Human App

To follow along with Workout of the Week, simply:

1. Download the Whole Human App from the Apple App Store

2. Or access it via the Web App

3. Head to the “Workout of the Week” section inside the app

4. Track your progress, mark your rounds complete, and revisit it anytime during the week

Android users: The app will be available later in 2025 — stay tuned!

🚀 Why This Matters

WOW is designed for busy professionals, high-performers, and anyone seeking sustainable, well-rounded fitness. With minimal equipment and full-body engagement, you can train anywhere, anytime — and build consistency that compounds over time.

This is more than just another weekly workout. This is your invitation to move with intention, intelligence, and intensity.

Let’s build together — one rep, one breath, one week at a time.
See you in the app.

—

Olan Adeyemi
Founder, OwnPace Athletics & The Whole Human App