Chad PT

Your AI Personal trainer

Your workout for today


Warm-up

3 sets of:

  • Jumping Jacks: 45 seconds
  • World’s Greatest Stretch: 45 seconds per side
  • High Knees: 30 seconds

WOD

AMRAP 15 minutes:

  • Thruster: 10 reps
  • Pull-ups: 8 reps
  • Kettlebell Swings: 12 reps

Skill Building

  • Double-unders: 5 sets of max reps

Tips: Focus on a tight core and consistent breathing while maintaining a slight bend in the knees for efficient rope passing.

Cardio

For Time:

  • Run 400 meters
  • Box Jumps: 20 reps
  • Burpees: 15 reps

Stretch

  • Focus on stretching the hamstrings and shoulders.
  • Perform child’s pose and forward fold stretches to relax the muscles.
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September 14, 2026


Warm-up:

  • Jump Rope: 3 minutes
  • Inchworm to Push-up: 8 reps
  • Arm Circles: 30 seconds each direction

WOD:

For Time:

  • Thrusters: 21-15-9 reps
  • Chest-to-Bar Pull-ups: 21-15-9 reps
  • Box Jump-overs: 15-12-9 reps

Skill building:

  • Pistols (Single-leg Squats): 4 sets of 10 reps per leg

Focus on balance and control

Cardio:

AMRAP 12 Minutes:

  • Rowing: 250 meters
  • Double-Unders: 50 reps
  • Burpees: 10 reps

Stretch:

  • Focus on stretching quads, hamstrings, and shoulders

September 13, 2026


Warm-up

2 sets of:

  • High Knees: 1 minute
  • Arm Circles: 30 seconds each direction
  • Leg Swings: 10 reps per leg

WOD

AMRAP 15 minutes:

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

Skill building

  • Muscle-Ups (bar): 4 sets of 5 reps
  • Focus on smooth transitions between pull-up and dip phases. Rest as needed between sets.

Cardio

5 rounds of:

  • Assault Bike: 20 cals
  • Running: 400m

Stretch

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