AFS Workout AFS Workouts We suggest 2 these workouts days a week. But keep your own pace. Week 1 Monday Pad Work Introduction View More .... Wednesday Pad Workout Lesson 1 View More .... Week 2 Monday Pad Work Lesson 2 View More .... Wednesday Pad Work Lesson 3 View More .... Please leave this field empty Want 40% off your Online Membership?Sign Up for our Newsletter. After subscribing you must click the link in the confirmation email. For your safety, you must now check your inbox or spam folder to click the link and confirm your subscription.