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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
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
Build to a heavy 1 rep of Front Squat
Rest as needed
Then with 85-90% of the weight
3 sets of: 2 reps Front squat
Rest 2-3 min between sets
b) Bench press
4 sets of 5 reps Bench press
Rest as needed
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 1. RIR= Reps in reserve (performed with a weight where you can do 1 more rep before failure).
c) Kipping Pull ups
EMOM 5
3-10 x unbroken kipping Pull ups
Comment: Choose a number of reps between 3 and 10. Try to do the same number of repetitions every minute.
d) WOD
2 min on/2 min off x 4
70 Single unders/50 Double unders
8 Thrusters @25/35 Intermediate: @30/45
Max reps Pull ups
Comment: Use a band for Pull ups if needed
Comment: Build up over 4-6 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).