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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
30 sec Pigeon stretch (each leg)
5+5 Single leg glute bridge
10 x Scapula pull ups
6-8 x Kip swings
4 x Walkouts with toe tap
6 x Ring rows
A) Pull ups
4 sets of 3 reps negative pull ups with 5 sec hold in the top and 5 sec tempo down
Rest as needed
b) Front squat
4 sets of: 1 x Front squat + 1 x Pause Front squat (4 sec pause in bottom position) + 1 x Front squat
Rest 2-3 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
AMRAP 14
6 Double DB Bench press @2x10/15 Intermediate: @2x12,5/17,5
10 m back rack walking lunges @30/45 Intermediate: @40/60
20 Wall ball lunges
50 Single unders/40 Double unders/30 Single crossovers
Comment: Jump up in the pull up bar with your chin over the bar. Hold for 5 sec and then lower yourself down for 5 sec. Keep a hollow body position all the way. Use a band if you are challenged or add weight if possible.