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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
8 x Squat to stand
8 x Cat & cow
8 x Active hinge
10 x Banded pull aparts
10 x Banded Thrusters
10 x Scapula pull ups
10 x Pike push ups
10 x Alternating lunges
10 x Jumping squats
A) Back Squat
5 sets of 4 reps Back squat
Rest 2 min between sets
b) Handstand Walk
2 Rounds
10-12 x Handstand shoulder shrugs (wall facing)
3-5 x Wall handstand slide away
5-10 meter handstand walk
Rest as needed
Comment: Wall handstand slide away = Lean away from the wall by allowing your shoulders to come over your hands. Now, remove your feet from the wall, if possible. There should be a straight line through the hands, shoulders and feet.
4 sets of 6 reps incline DB row with tempo (3 sec down)
Rest 2 min between sets
Comment: It’s supposed to be heavy, but remember to keep a tempo of 3 seconds down.
AMRAP 9
12 Deadlift @30/45 Intermediate: @35/50
2 Wall walks/8 Handstand push ups
6 Hang Squat cleans
10 Ring rows/Pull ups
Rest 2 min
AMRAP 6
2 Wall walks/8 Handstand push ups
6 Hang Squat cleans
10 Ring rows/Pull ups
Rest 2 min
AMRAP 3
6 Hang Squat cleans
10 Ring rows/Pull ups
Total time: 22 min
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).