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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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The training program:
The training program:
The training program:
The training program:
The training program:
The session begins with tempo front squats, focusing on controlled movement and explosive power. Perform 4 sets of 3 reps with a 3-second descent, a 1-second pause in the bottom position, and an explosive upward drive. The goal is to develop positional strength while maintaining RIR 2 (2 reps in reserve).
Next is a clean complex comprising squat cleans with a 3-second pause in the bottom, power cleans, and squat cleans. Build up in weight over 4 sets, refining technique and power. This combination strengthens key positions critical for successful jerks.
The WOD includes two time-based segments. First, complete four rounds of double kettlebell front rack lunges and burpee-over-kettlebells, followed by two rounds of jump rope, wall walks, and box jump overs. With an 18-minute time cap, this workout targets functional strength, agility, and endurance.
Finish with pump work in a 12-minute EMOM format. Rotate through hamstring curls, reverse Nordic exercises, banded split squats, and rest. These movements enhance accessory strength and mobility, critical for jerk stability and lower-body power.
This session emphasizes snatch development while incorporating rope climbing and posterior chain strengthening. Begin with a snatch complex over 7 sets, combining hip squat snatches, hang power snatches, and squat snatches. Gradually build weight to improve technique and confidence in each lift.
Rope climb drills follow, focusing on skill progressions like foot locks, vertical jumps, and proper descent techniques. These drills build grip strength, coordination, and confidence in rope climbs, which complement functional fitness training.
Sumo deadlifts are next, performed for 4 sets of 5 reps at RIR 2-3. This variation strengthens the posterior chain while targeting hip and glute activation, essential for powerful jerks.
The WOD involves 4 rounds of rowing, burpees over the rower, and rope pulls or climbs. A 1-minute rest between rounds ensures sustained intensity, with a time cap of 16 minutes. This workout develops stamina and pulling power under fatigue.
This session is dedicated to split jerk training and functional upper-body strength. Start with a jerk complex performed every 2 minutes for 10 minutes. Each set includes a push press, touch-and-go (TNG) power jerks, and a split jerk. Gradually increase weight in the first three sets and maintain it for the final two. This progression builds explosive power and technical precision for jerks.
Bent-over barbell rows follow, with 5 sets of 8-6-4-6-8 reps. Adjust the weight as reps decrease or increase, promoting strength and endurance in the back and shoulders, critical for stable jerks.
The session concludes with dual 90-second interval WODs. The first alternates between running and max-effort kettlebell swings, while the second alternates ski erg and max-effort thrusters. Each WOD includes 4 intervals with a 3-minute rest in between, targeting cardiovascular endurance and full-body strength under pressure.
This program blends split jerk-specific training, Olympic lifting progressions, and functional strength-building movements. By incorporating accessory work, jerk complexes, and high-intensity conditioning, it ensures comprehensive development for athletes aiming to master the split jerk.
Whether you’re refining your technique or building strength and endurance, this free training program offers a structured and effective approach. Start today to unlock your potential and elevate your split jerk!
The first session begins with front squats emphasizing control and strength. Perform 4 sets of 5 reps, incorporating a 3-second pause in the bottom position. This pause enhances stability and explosive power while keeping the effort at RIR 3, ensuring room for progression.
The clean complex focuses on hang power cleans and hang squat cleans, performed in an E2MOM (every 2 minutes on the minute) format for 12 minutes. Build weight progressively across the session to refine technique and improve barbell speed.
The WOD is a 20-minute EMOM structured for full-body conditioning. It alternates between rowing, shuttle runs, alternating dumbbell snatches with burpees, double dumbbell devil cleans, and rest. Each segment targets different energy systems, providing a comprehensive cardio and strength workout.
To finish, pump work includes 3 rounds of dumbbell hex presses and chest flies. These accessory movements focus on chest activation and stability, complementing the day's primary lifts.
The second session emphasizes snatch progression and rope climb skills. Begin with a snatch complex, performed in an E3MOM format for 15 minutes. The complex includes power snatches, hang power snatches, and another power snatch, progressively increasing weight to improve precision and power.
Rope climbing drills follow, with 3 rounds of vertical jumps into foot locks, rope-hanging knees-to-elbows, and rope climbs. These drills develop grip strength, coordination, and pulling power while reinforcing proper climbing techniques.
The banded deadlift is the main strength movement of this session. Perform 5 sets of 4 reps with added resistance from bands, keeping the effort at RIR 1-2. This variation enhances posterior chain strength and bar speed, which directly supports explosive lifts like the split jerk.
The WOD is a high-intensity 8-round workout for time. Each round consists of thrusters, rope pulls or climbs, and hang power cleans. The 12-minute time cap ensures an intense and focused effort, testing both strength and endurance.
The third session focuses on split jerk technique, upper-body pulling strength, and conditioning. Start with a row test: a 3-kilometer row for time. Aim to beat your previous best if you've done this test before, as it measures endurance and pacing under fatigue.
The jerk complex emphasizes behind-the-neck split jerks and power jerks, performed for 5 sets. Build weight progressively to improve overhead stability, explosive drive, and confidence in the jerk. The behind-the-neck variation reinforces proper bar path and balance for the split jerk.
Finish with chin-ups, performed for 4 sets of 5 reps. Use a band for assistance if necessary to ensure proper form. This movement builds pulling strength, grip, and upper-back endurance, essential for balanced development.
This program offers a structured approach to mastering the split jerk, combining focused jerk complexes with complementary strength and conditioning exercises. The inclusion of Olympic lifting progressions, functional fitness elements, and accessory work ensures comprehensive athletic development.
Whether you’re honing your split jerk technique or looking for a free training program to elevate your overall fitness, this plan delivers a balanced and effective solution. Start today and take your split jerk and performance to the next level!
The first session focuses on building lower-body strength, clean technique, and endurance. Begin with 4 sets of 8 reps in the front squat, emphasizing controlled movement with RIR 2-3 to build strength without reaching failure. Use a consistent weight for all sets, allowing for proper technique and volume-based progression.
The clean complex includes two hang power cleans followed by one power clean, performed in an E2MOM (every 2 minutes on the minute) format for 12 minutes. Gradually increase weight throughout the session to improve explosive power and barbell speed.
The WOD is a 7-round workout for time, alternating between rowing and hang power cleans. With a 14-minute time cap, this workout targets aerobic capacity and barbell cycling efficiency, ensuring an intense yet manageable effort.
Accessory work concludes the session with a 9-minute EMOM focusing on core and grip strength. Rotate through weighted planks, alternating single-leg V-ups, and heavy kettlebell farmer holds to improve stability and endurance.
This session emphasizes snatch progression, rope climbing, and posterior chain development. Start with a snatch complex of power snatches and squat snatches, performed over 5 sets. Gradually build to a heavy weight, focusing on precision and fluidity in transitions between movements.
Spend 5-10 minutes practicing rope climbs, emphasizing efficient foot locks and high grips. Then, transition into a 6-minute EMOM alternating between 1-2 rope climbs and 30 seconds of max single unders. This sequence builds grip strength, coordination, and stamina.
Deadlift training follows with a progressive approach: perform 3 sets of 8 reps at a challenging weight, then drop to 2 sets of 6 reps at the same load. This structure targets the posterior chain while enhancing endurance and strength.
The WOD consists of 4 rounds, each starting every 4 minutes. Complete burpees to a target, Echo Bike calories, and unbroken wall balls, with alternating wall ball weights each round. This workout emphasizes pacing and endurance under increasing fatigue.
The third session centers on split jerk training, pulling strength, and a high-intensity WOD. Start with a jerk complex performed in an E2MOM for 10 minutes, combining power jerks and split jerks to build overhead strength and improve bar path control. Transition into a 5-minute EMOM with one split jerk per minute at the same weight, reinforcing consistency and stability.
Pull strength is addressed with chest-supported incline dumbbell rows. Perform 5 sets with a descending and ascending rep scheme (8-5-5-5-8), adjusting the weight accordingly to match the reps. This accessory work strengthens the upper back and shoulders, critical for jerk stability and posture.
The WOD is a two-round workout of descending reps (21-15-9) for power snatches, box jumps, and rowing calories. With a 4-minute rest between rounds and a total time cap of 24 minutes, this workout tests power output, endurance, and pacing strategy.
This program offers a structured yet versatile approach to mastering the split jerk while enhancing overall fitness. The combination of jerk complexes, functional strength training, and diverse conditioning ensures well-rounded development.
If you’re looking for a free training program to boost your split jerk technique and build strength, this plan delivers targeted progressions and challenging workouts. Start today and elevate your split jerk and overall performance!
The session starts with building to a heavy 2-rep front squat over 5-7 sets. This lift is performed at RIR 0-1, allowing for maximum effort while maintaining proper form. This approach strengthens the lower body and prepares you for the demands of heavy Olympic lifts.
Next, the clean complex includes a sequence of power cleans, squat cleans, and hang squat cleans. Perform 5 sets, progressively increasing weight to refine clean technique and improve barbell control.
The conditioning segment includes two back-to-back 6-minute AMRAPs. The first combines farmer carries, core movements (knee raises, knees to elbows, or toes to bar), and front squats to build functional strength and endurance. The second AMRAP shifts to power cleans, Assault Bike calories, and single unders or crossovers, emphasizing power output and cardiovascular conditioning.
Finish with pump work: three rounds of double dumbbell biceps curls, hammer curls, skull crushers, and max-rep diamond push-ups. This accessory work targets arm and chest strength, complementing the day’s compound movements.
The focus of this session is on snatch development, rope climbing proficiency, and posterior chain strength. Begin with a snatch complex performed in an E2MOM format over 12 minutes. The sequence includes hang power snatches, low hang power snatches, and power snatches, progressively increasing weight to refine snatch technique and explosiveness.
Rope climb practice follows, with two rounds of drills emphasizing vertical jumps, foot locks, and rope-hanging knees-to-elbows. Transition into a 1:1 work-rest ratio WOD that alternates target burpees and rope climbs for 3 rounds, further developing grip strength, coordination, and endurance.
Deadlift training includes 5 sets of 4 reps with a reset between each repetition, ensuring optimal positioning and tension. The session concludes with a time-based WOD to accumulate reps for dumbbell snatches, GHD sit-ups, pull-ups or ring rows, and wall walks. The division of reps is left to the athlete’s discretion, encouraging strategy and efficient pacing.
The final session emphasizes split jerk technique, pulling strength, and cardio conditioning. Begin by building to a heavy 1-rep split jerk over 5-7 sets. After reaching your max, perform one set of 2 reps at 87-90% of your 1RM and two sets of 3 reps at 80-83%, ensuring consistency and control at submaximal weights.
One-arm dumbbell rows follow, performed as a single dropset. Start with a challenging weight for max reps, then reduce the weight for three consecutive dropsets without rest. This method develops upper back and grip strength, both critical for overhead lifts.
The WOD consists of two 8-minute EMOMs. The first alternates between calories on the bike erg and shuttle runs, while the second switches between rowing and burpees. These workouts are designed to challenge endurance, pacing, and mental resilience.
This program is structured to enhance split jerk technique, strength, and conditioning through targeted progressions and complementary exercises. The inclusion of Olympic lifting drills, functional fitness workouts, and accessory work ensures a holistic approach to improving performance.
If you’re looking for a free training program to elevate your split jerk and overall fitness, this plan offers everything you need for success. Start today and take your training to the next level!
This session begins with 4 sets of a superset combining front squats and back squats. Transition directly from front squats to back squats, focusing on maintaining proper form and stability. Perform at RIR 2-3 for the front squats, ensuring you have 2-3 reps left in reserve to build strength without overexertion. Rest for 2 minutes between sets to allow for recovery.
The clean & jerk complex is performed in an E2MOM (every 2 minutes on the minute) for 12 minutes. Each set includes a hang power clean, a jerk (power or split), another hang power clean, and another jerk. Gradually increase weight over the 6 rounds, refining technique and building explosive power.
Alternate between two 90-second intervals over 6 rounds (3 times per variation):
Warm up with ring rows and rope pulls to prepare for the rope climb test. Then, complete a 3-minute AMRAP of rope pulls or rope climbs. Focus on grip, foot lock efficiency, and climbing coordination.
Perform 5 sets of 3 hang squat snatches, gradually increasing weight. This variation emphasizes control, positioning, and explosiveness from the hang position, improving overall snatch proficiency.
Complete 4 sets of 6 pause deadlifts, pausing for 2 seconds just below the knees during each rep. This strengthens the posterior chain and improves tension through the pull phase. Perform at RIR 2-3 to balance intensity and form.
A 12-minute EMOM alternates between double kettlebell push presses with a front rack hold, kettlebell swings, and calorie rowing. Work for 40 seconds each minute, targeting shoulders, core, and cardiovascular endurance.
The session begins with a jerk complex performed in an E2MOM format for 12 minutes. Each set includes two touch-and-go (TNG) power jerks followed by one touch-and-go split jerk. Gradually increase the weight over the rounds to develop power, bar path consistency, and overhead stability.
Perform 4 sets of 6 pull-ups. Adjust difficulty by using a band for assistance or adding weight if possible. Focus on maintaining strict form to build pulling strength and upper-back endurance.
This for-time WOD alternates between calories on the bike erg, ski erg, V-ups, and leg-behind pistol squats or traditional pistol squats. With a 15-minute time cap, this workout tests balance, endurance, and leg strength.
This program is designed to improve split jerk technique, develop strength in foundational lifts, and enhance functional fitness. By integrating progressive complexes, targeted accessory work, and varied conditioning workouts, it ensures balanced development and consistent progress.
If you’re looking for a free training program to master the split jerk and elevate your overall fitness, this plan provides the tools you need to succeed. Start your journey today and unlock your potential!