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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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Today's program for your training
10 x supine scorpion
3 x Walkout
15+15 sec Lunges stretch
8+8 x One arm KB front rack lunges (8 lunges for each arm)
8 x Russian KB Swings (light KB)
5 x Torso twist
6 x Deadlift
6 x Front squats
6 x Back squats
A) Back squat
5 sets of 4 Tempo Back squat (4 sec down)
Rest 2 min between sets
b) Kipping Pull ups
3 rounds of
4 x 3 Kip swings + 1 kipping pull up
4 x Kipping pull ups with ab-mat between legs
Rest as needed
Comment: Use a band if you are challenged.
EMOM 5
5-12 Kipping pull ups
Comment: Focus is to connect as many reps as possible.
AMRAP 14
14 Box jump overs
14 Cal Bike
14 Burpee to target
14 Double DB Power clean @2x12,5/17,5, intermediate: @2x15/22,5
Comment: Do some warm up sets and then the 5 sets with a RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).