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Have ChatGPT score and critique a class workout you programmed yourself before you run it
Paul Roberts, owner and head coach of Sand & Steel Fitness (CrossFit Sand & Steel), a small-group fitness, personal training and HYROX gym in Alexandria, Virginia, that he co-owns with Dawn Anderson, on his gym's blog
He pasted the full workout (warm-up, skill and strength block, metcon, optional finisher and cooldown) into ChatGPT and asked for a "straight-up, unfiltered analysis" with a scoring table for programming design, fun factor, challenge and benefits. ChatGPT scored each segment and listed cautions, such as fatigue management in the metcon and kettlebell snatch form under fatigue.
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Easy · or we set it up for $197
ChatGPT
The problem
He programs the gym's Sunday OnRamp workouts by hand every week ("No subscriptions, no cheat sheets") and wanted an outside read on whether a 90-minute session was well built before members did it.
What happened
He published the workout, his prompt and ChatGPT's full analysis on the gym's blog. ChatGPT scored the session 8.7 out of 10 for programming overall and flagged that the warm-up might not raise heart rate enough for intermediate-to-advanced athletes unless pace is pushed. No time saved or member figures are given.
Quoted in the source: Paul Roberts, owner and head coach, Sand & Steel Fitness. Source: CrossFit Sand & Steel blog: ChatGPT Analyzes Paul's Sunday WOD (Paul Roberts) (2025-06-14) · Added 2026-10-20.
How to set it up yourself
- What Sand & Steel Fitness did: the owner wrote the Sunday workout himself, then pasted it into ChatGPT with a one-line prompt asking for an unfiltered analysis and a scoring table. ChatGPT didn't write the workout; it reviewed his.
- Write the session the way it goes on the whiteboard: each block with its time, movements, reps, loads and scaling options, plus the total class length.
- Paste it into ChatGPT with the prompt below, and say who the class is for (beginners, a mixed class, competitors) so the critique matches your members.
- Treat the scores as a second opinion: change the workout only where a point matches what you see in your athletes (for example, prepare regressions for a movement it flags), and keep injury and scaling calls with the coach on the floor.
Copy-paste prompt
Here is a {LENGTH}-minute class I programmed for {WHO THE CLASS IS FOR} at my gym: {FULL WORKOUT WITH TIMES, MOVEMENTS, REPS, LOADS AND SCALING}. Provide a straight-up, unfiltered analysis of the workout. Give a scoring table (out of 10) for programming design, fun factor, challenge and benefits, for each segment and overall. Then list the strengths, the weak spots, and anything coaches should watch for (fatigue, form breakdown, transitions, timing). Don't rewrite the workout; suggest at most 3 specific changes.We set up one AI automation in your tools, live within 48 hours of getting access, for $197. No call needed. Founding price for our first 10 customers (regular $297).
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Tools used
ChatGPT
General AI assistant for writing, research, brainstorming and analysis.
From Free $0; Go $8/mo; Plus $20/mo; Pro $100/mo (checked 2026-10-20)
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Checked prices: ChatGPT: from Free $0; Go $8/mo; Plus $20/mo; Pro $100/mo (verified 2026-10-20)
Rather not do it yourself?
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See the $197 Quick-WinNeed more than one automation or ongoing care? Bigger setups: $149/mo with setup included (6-month minimum), or $497 pay-once. Satisfaction guarantee: we'll fix it until it works. Pay-once setups: or we refund your setup fee. $149/mo plan: cancel in the first 30 days and we refund your first month. We reply within 1 business day.
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