Newest programs
Popular posts
Information
Who are we?
MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
contact us
Today's program for your training
2 min moderate tempo on assault bike
5 x OH Wall Squat (4 sec down)
5+5 x Single Leg Glute Bridge
4 x Walkout with hip stretch
8 x Reverse lunges
5 x Thrusters w empty barbell
A) Front Squat
5 sets of 5 reps Front Squat
Rest 2-3 min between sets
4 sets of 6 reps one arm KB Strict Press (each side)
Rest 1-2 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) Kipping Pull ups
3 rounds
5-10 x Kip swings
5+5 x Single leg box assisted kipping pull up
3-5 x Eccentric kipping pull ups
Rest as needed between
Comment: Remember to push yourself actively back into a hollow position
EMOM 6
5-10 x Kipping Pull ups
Comment: Use a band if you are challenged.
d) WOD
AMRAP 14
12 Double DB Box step ups @2x10/15 Intermediate: @2x12,5/17,5
6 Shuttle run
8 Ground to overhead @25/35 Intermediate: @35/50
8 Overhead Squat
Comment: Ground to overhead can be a snatch or a clean & jerk. If you are challenged with OH squat, then go as deep as possible.
Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).