Chad PT

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.

June 3, 2025

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.

June 2, 2025

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.