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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
10 x Goodmornings to squat (with a stick)
10 x Squatting internal rotation
10 x Pull aparts
10 x Monster walk (forward)
10 x Monster walk (backwards)
Rest as needed
Rest 1-2 min between sets.
Comment: focus to stand up as fast as possible.
3 sets of 8 reps
3 sets of 8 reps on each leg
Rest 1 min between sets.
Comment: For the Horizontal chest supported row, place a bench on top of two boxes.
c) WOD
For time
30 Ring rows/Pull ups/Chest to bar
50 DB squats @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
70 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
TC: 15
3 rounds
10-20 sec Copenhagen plank
15 meter Mixed KB front rack + OH walk (Left)
15 meter Mixed KB front rack + OH walk (Right)
Rest as needed
Comment: Build up over 4-6 sets until you have reached a heavy 3 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).