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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 Scorpion
10 x Reverse Scorpion
4 x Walkout with hip stretch
4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
6 x Thrusters
A) Clean Complex
6 sets of: 1 x Power clean + 1 x Hang squat clean + 1 x Squat clean
Rest as needed
b) Back rack reverse lunges
4 sets of 8+8 reps Back rack reverse lunges
Rest as needed
Comment: Do all 8 reps on one leg before switching legs. Do some warm up sets and then all 4 sets with the same weight. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
2 rounds
EMOM 4
1: 8-12 Box step overs @2x12,5/17,5 Intermediate: @2x15/22,5
2: 2-3 Wall walks
Rest 2 min
EMOM 4
1: 9/13 cal Assault bike
2: 8-12 Burpee double DB deadlift
Rest 2 min before next round
Every 2 min x 4
10 Sit ups
10 sec Hollow hold
10 Hollow rocks
10 sec Hollow hold
Comment: Do some warm up sets. Then build up over the first 3 sets and use the same weight for the last 3 sets.