Your AI Personal trainer

Your workout for today


Warm-up

  • Jumping Jacks: 2 minutes
  • Dynamic Lunges: 1 minute per leg
  • Arm Circles: 1 minute

WOD

5 rounds for time

  • Overhead Lunges: 10 reps per leg
  • Hang Power Clean: 12 reps
  • Russian Twists: 20 reps (10 each side)

Skill building

  • Handstand Walk: 5 sets of 10 meters
  • Focus on maintaining a tight core and controlled balance with each step. Rest between attempts.

Cardio

AMRAP 12 minutes

  • Rowing: 250 meters
  • Burpees: 10 reps
  • Double-Unders: 20 reps

Stretch

  • Focus on stretching the shoulders, legs, and core muscles.
  • Consider incorporating static stretches like shoulder stretches, quad stretches, and hamstring stretches.
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Warm-up

1 set of:

  • Arm Circles: 1 minute
  • Inchworm to Cobra Stretch: 5 reps
  • High Knees: 1 minute

WOD

4 rounds of:

  • Sumo Deadlift High Pull: 12 reps
  • Thruster: 10 reps
  • Box Jump-overs: 8 reps
  • Push Press: 10 reps

Skill building

  • Ring Dips: 5 sets of 5 reps
  • Focus on controlled movement and full range of motion. Keep your core tight throughout.


Cardio

AMRAP 12 minutes

  • Rowing: 250 meters
  • Burpees: 12 reps
  • Assault Bike: 15 calories
  • Double-Unders: 30 reps

Stretch

  • Focus on legs, shoulders, and hips.
  • Include stretches like hamstring stretch, pigeon pose, and shoulder stretch.

Warm-up:

  • Jumping Jacks: 1 minute
  • Arm Circles: 1 minute
  • Dynamic Lunges: 1 minute per leg

WOD:

4 Rounds for Time:

  • Hang Power Clean: 12 reps
  • Kettlebell Swings: 15 reps
  • Air Squats: 20 reps

Skill building:

  • Pistols (Single-Leg Squats): 5 sets of 10 reps each leg
  • Focus on balance and keeping your chest up.

Cardio:

AMRAP 12 minutes:

  • Rowing: 500 meters
  • Burpees: 10 reps
  • Box Jumps: 12 reps

Stretch:

  • Focus on stretching the hamstrings, quadriceps, and shoulders.