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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
1: 45 sec Cat & cow
2: 45 sec Cossack squat
3: 45 sec KB Halo
4: 45 sec 1 Walkouts + 2 push ups
5 sets 6 reps floating Deadlift
Rest 2 min between sets
b) Handstand Walk
3 Rounds
3 x Kick ups against wall or freestanding (controlled kick up and try to stand still)
Rest as needed
8-10 x Handstand step ups to a plate
2-4 Handstand walk to wall / 5-10 m Handstand walk
3 Rounds
30 sec Hollow hold
30 sec Arch hold
2-4 x Wall Walks w. 5 steps to the side
Rest as needed
Comment: Wall walk w. steps = Do a wall walk and then go 5 steps wall facing to one side. Go down to the ground and then in the next wall walk you go to the other side.
EMOM 12
1: 10/12 cal Ski
2: 60 Single unders/40 Double Unders
3: 12 Wall Balls @14/20 lbs
3 sets of
12 x Banded face pulls
12 x Banded straight arm pull down
8-10 Strict Leg raises/Strict Toes to bar
Rest as needed
Comment: Stand on a plate. The barbell must not touch the ground between reps. Do some warm up sets and then the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).