Chad PT

Your AI Personal trainer

Your workout for today


Warm-up

  • High Knees: 1 minute
  • Arm Circles: 30 seconds each direction
  • Sumo Squats: 1 minute

WOD

4 Rounds for time

  • Thruster: 12 reps
  • Toes-to-Bar: 10 reps
  • Dumbbell Snatch: 8 reps per arm

Skill Building

  • Strict Handstand Push-ups: 5 sets of 5 reps
  • Focus on maintaining a straight body line; rest as needed between sets.

Cardio

AMRAP 10 minutes

  • Running: 200m
  • Wall Balls: 15 reps
  • Russian Twists: 20 reps

Stretch

  • Focus on stretching the lower back and shoulders.
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October 30, 2026


Warm-up

  • 1 set of:
  • Jumping Jacks: 2 minutes
  • Arm Circles: 1 minute each direction
  • Leg Swings: 1 minute each leg

Workout of the Day (WOD)

  • 4 sets:
  • Power Snatch: 6 reps
  • Overhead Lunge: 8 reps per leg
  • Dumbbell Snatch: 10 reps alternating

Skill building

  • L-Sit: 5 sets of 20 seconds
  • Focus on maintaining a tight core and straight legs. Use support to elevate your body if needed.

Cardio

  • AMRAP 12 minutes:
  • Running: 200m
  • Rowing: 20 calories
  • Kettlebell Swings: 15 reps

Stretch

  • Focus on stretching your shoulders, hamstrings, and lower back. Consider Child’s Pose and Seated Forward Bend.

October 29, 2026


Warm-up

  • Dynamic Leg Swings: 1 minute per leg
  • Arm Circles: 1 minute
  • Inchworms: 1 minute

WOD

  • AMRAP 18 minutes
  • Sumo Deadlift High Pull: 12 reps
  • Dumbbell Snatch (Alternating): 8 reps each arm
  • Toes-to-Bar: 10 reps

Skill Building

  • Pistols (Single-leg squats): 5 sets of 6 reps per leg
  • Focus on maintaining balance and control, keeping your heel rooted to the ground.

Cardio

  • EMOM 12 minutes
  • Rowing: 10 calories
  • Double-Unders: 30 reps

Stretch

  • Focus on stretching your hamstrings, shoulders, and back.