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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
5+5 x Thoracic Rotation
10 x Shinbox twists
5 x Hindu stretch
5 x Jefferson curls
5 x Torso twist
8 x Front rack lunges
5 x Deadlift
Rest as needed
(Banded) Chin ups / weighted chin ups
4 sets of 6 reps
(Banded) Rack dips / weighted rack dips
4 sets of 6 reps
1-2 min rest between sets
Comment: Use a band in both exercises if you are challenged. If you are not challenged enough, add weight.
c) WOD
AMRAP 17
14 Ring rows/pull ups
14 Front squats @25/35 Intermediate: @30/45 RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings @16/24 Intermediate: @20/28 RX: @24/32
3 rounds
20 m Loaded overhead carry w. BB + hanging KB’s
20 m KB Farmers walk (heavy)
1-2 min rest between rounds
Comment: Build up over 4-6 sets until you have reached a heavy 3 reps of deadlift. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).