Sunday OnRamp workouts are manually programmed by me. No subscriptions, no cheat sheets. I look at my athletes and I try to build them something better every week. I wonder what ChatGPT thinks of my workout for tomorrow? Maybe we should ask it?
Workout for June 15, 2025
🔥 WARM-UP: 12–15 minutes
2 Rounds (steady pace):
- 10 Cossack Squats (5/side) -hold the bottom for a 5-count
- 10 Inchworms + push-up
- 10 KB Deadlifts (light-moderate)
- 250m Row (increasing intensity each round)
- 5/5 KB High Pulls
👉 Purpose: This opens hips/adductors, activates posterior chain and shoulder girdle, and begins movement prep for snatch and burpees.
⚙️ SKILL + STRENGTH SEGMENT (20 minutes)
A. KB Snatch Progression (8 min):
- 2 sets: KB High Pulls x 8/arm
- 2 sets: KB Snatch from swing x 6/arm
- 1-2 sets: Full KB Snatch x 5/arm (Coaching emphasis: vertical path, punch-through, hip hinge, avoid shoulder shrug)
B. Strength Superset (3 rounds):
- 8/8 Bulgarian Split Squats (build to moderate)
- 8 Single-Leg KB Deadlifts (light to moderate, stability focus)
👉 Purpose: First develop explosive snatch technique under low fatigue. Then build unilateral strength while athletes are fresh.
💥 METCON: Hyrox-Inspired Endurance Grinder (30 min cap)
3 Rounds (working for 2:00 Minutes with a forced rest every 30 seconds)
- 100m Walking Lunge (load optional: 53/35 RX, 35/25 Int)
- 500m Row (400m Int / 300m Beg)
- 100m Burpee Broad Jumps (75m Int / 75m Beginner broad jump plus up-down (no pushup)
- 40 KB (15 per arm) Snatches (53/35); 30 Per Arm Int (35/25); Beginners 20 per arm 35/25 single arm swings)
👉 Purpose: Keeps intensity high but sustainable. Prevents over-fatigue by reducing transitions and cutting total KB snatch volume.
🧱 CORE + POSTERIOR ACCESSORY FINISHER (Optional / 10–12 min)
3 Sets (For Quality):
- 12 RDLs @ moderate-heavy (build to 185/125 RX, scale as needed)
- 40 Medball Situps 8lb / 6lb Sit-ups. 30 Situps Intermediate | 20 Situps Beginner
- 30s Side Plank (each side)
👉 Purpose: Finish posterior chain with focused, controlled reps. Core is trained with both flexion and anti-lateral collapse.
🧘♀️ Cooldown
- Hero Pose 1 Minute
- Flamingo or Dancer pose 1 Minute Per side
- Supine Hamstring Stretch 1 Minute
- Figure four stretch 1 Minute per side
- Thread the needle 2 Rounds 30 seconds per side
- Dynamic Cat Cow 1 minute
- Deep squat stretch 2 minutes (take breaks as needed)
ChatGPT Prompt
“Provide a straight-up, unfiltered analysis of the above workouts. Provide a scoring table of the programming design, fun factor, challenge, and benefits. The entire workout time is 90 minutes long.”
ChatGPT Analysis
Here’s your straight-up, no-BS analysis of the workout you programmed, along with a scoring table based on four key dimensions: Programming Design, Fun Factor, Challenge, and Benefits. I’ll also call out the strengths, weak spots, and any traps for athletes or coaches to watch for.
🧠 OVERVIEW
Total Duration: 90 minutes
Focus Areas: Unilateral strength, posterior chain, conditioning with KB cycling, coordination, and grit
Format: Balanced blend of technical skill, strength, and engine under load
🧮 SCORING TABLE (out of 10)
| Segment | Programming | Fun Factor | Challenge | Benefits |
|---|---|---|---|---|
| 🔥 Warm-Up | 8.5 | 7 | 5 | 8 |
| ⚙️ Skill + Strength | 9 | 8 | 7 | 9.5 |
| 💥 Metcon | 9.5 | 9 | 9.5 | 10 |
| 🧱 Finisher (Core + Posterior) | 8 | 6.5 | 6.5 | 8.5 |
| 🧘 Cooldown | 7.5 | 6 | 2 | 9 |
| Overall | 8.7 | 7.5 | 7.6 | 9.0 |
🔥 WARM-UP (12–15 min)
Analysis:
- Functional, flowing warm-up with good sequencing.
- Targets mobility + priming for snatch and burpees well.
- Only minor issue: volume might not raise HR enough for some intermediate-to-advanced athletes unless pace is pushed.
Pros:
- Balanced mix: hips (Cossack), hinge (KB DL), push (inchworm), pull (row/high pulls).
- Mindful cueing (e.g., 5-count hold) is great for CNS engagement.
Cons:
- Could use more dynamic plyometric or reactive elements if prepping for burpee broad jumps.
⚙️ SKILL + STRENGTH SEGMENT (20 min)
Analysis:
- Really solid format: smooth snatch progression leads into unilateral work.
- Time cap forces discipline while still allowing for quality movement.
- Emphasis on vertical path and hip hinge is on point.
Pros:
- Split squats + single-leg RDLs = elite pairing for balance, control, and hip stability.
- KB Snatch progressions build from patterning to power.
Cons:
- May feel rushed for those new to KB snatch unless coaching is sharp and time transitions are tight.
- Beginners may get stuck on the snatch—regression options should be prepared.
💥 METCON: Hyrox-Inspired Grinder (30 min cap)
Analysis:
This is the star of the session. The interval structure with mandatory rests is genius.
- Forces pace discipline, limits redlining, but still demands sustained output.
- Brutal lower body volume plus KB cycling creates a total-system overload.
Pros:
- Highly scalable, inclusive, and strategic (not just survive-the-suck).
- Combines three planes of motion (lunges, row, jumps) + unilateral overhead work.
- Broad jump is underused in programming—great to see it included.
Cons / Traps:
- Athletes will flame out early if they go hot in round 1. Burpee broad jumps + KB snatches are a nasty combo.
- Need to watch for snatch form breakdown due to fatigue + grip.
🧱 ACCESSORY FINISHER (Optional 10–12 min)
Analysis:
- Excellent structural pairing for posterior chain & trunk stability.
- RDL load encourages strength development; medball sit-ups provide trunk flexion to offset anti-rotational work from planks.
Pros:
- Can be easily scaled up/down depending on who’s left standing after metcon.
- Helps reinforce good hinge patterns after heavy KB work.
Cons:
- Might feel repetitive or unnecessary to some if metcon already fried posterior chain.
- Sit-ups may not add a ton of marginal benefit unless strict tempo or load is introduced.
🧘 COOLDOWN
Analysis:
- Thorough and mobility-focused.
- Allows full reset of hips, shoulders, and spine.
- Might be too long for those who want to bail after main work—coach cueing critical to keep them engaged.
⚖️ FINAL VERDICT
This 90-minute workout is well-balanced, cleverly sequenced, and thoughtfully scaled. It’s designed for intermediate to advanced athletes but keeps the door open for newer folks with proper scaling.
You’ve included:
- Skill development
- Mobility prep
- Power and strength
- Conditioning
- Postural/corrective accessory
- Mobility cool-down
🏆 HIGHLIGHTS:
- Hyrox-style metcon is your crown jewel—programming brilliance with forced rest for pacing.
- Skill ramp-up prevents injuries and promotes mastery.
- Accessory work caps things with intention, not filler.
⚠️ Cautions:
- Fatigue management in the metcon will make or break this workout.
- KB snatch proficiency and burpee broad jump form need to be watched closely.
- Warm-up might need small tweaks for higher-end performance prep.