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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)
A1: Back Squat
3 sets of 15 reps
A2: Pull ups
3 sets of 10 reps
Rest 1-2 min between sets and exercises
100 Single unders / 50 Double unders
35 Alternating DB snatch
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders
Rest 3 min between rounds
TC: 21
Comment: Challenge yourself by doing Bar Muscle up instead of burpee pull up. Use a band if necessary.
3 rounds
10 GHD sit ups / Weighted GHD sit ups w. wallball
15+15 meter Suitcase walk (15 meters for each arm)
Comment: Back squat = Perform the 3 sets with RIR 3-4. RIR= Reps in reserve (performed with a weight where you can do 3-4 more reps before failure).
Pull ups = Do either banded pull ups, bodyweight pull ups or add extra weight if you are not challenged.