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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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The training program:
The training program:
The training program:
The training program:
The training program:
Start the session with 5 sets of a clean complex: one hang squat clean followed by one full squat clean. Gradually build up to a heavy weight over the 5 sets, focusing on refining technique, timing, and power. Rest for 2 minutes between sets to ensure quality lifts.
Perform 4 sets of 8 reps of dumbbell chest-supported rows on a flat bench. This accessory movement strengthens the upper back, essential for stability in the clean pull and catch phase. Use a consistent weight across all sets, focusing on controlled movement.
This conditioning workout begins with a buy-in of 100 single unders (or 70 single crossovers). Afterward, cycle through the following movements:
This AMRAP emphasizes strength endurance, grip stamina, and core engagement while maintaining a steady pace.
Finish with 4 rounds of accessory movements:
Rest for 1 minute between rounds.
Perform 5 sets of 2 power snatches, gradually increasing weight across the sets. Focus on bar speed, positioning, and a strong lockout overhead to refine snatch mechanics.
This squat session follows a wave scheme:
Rest 2-3 minutes between sets to maintain intensity. This approach builds both strength and positional endurance for heavy cleans.
Warm up and perform 1-2 sets of unbroken max reps of toes-to-bar or leg raises. Follow this with 4 intervals of 1-minute on/1-minute off, alternating between shuttle runs and max-effort toes-to-bar. This sequence develops core strength and grip endurance.
Complete 4 rounds of 3 minutes of work with 2 minutes of rest:
Your score is determined by the number of burpees completed, pushing both cardio capacity and full-body strength under fatigue.
Build upper-body strength with 4 sets of 6 reps of the strict press. Use a consistent weight that allows for RIR 1-2, ensuring a challenging yet manageable load.
Perform 5 sets of 5 reps with a reset between each repetition. Focus on maintaining proper form and engaging the posterior chain. Work at RIR 2 to avoid over-fatigue while still pushing strength gains.
This workout includes two 4-minute AMRAPs, each separated by 2 minutes of rest:
These intervals challenge cardio, strength, and core endurance, providing a well-rounded conditioning session.
This program is structured to improve clean technique while building the strength and mobility needed for successful lifts. The combination of clean-specific progressions, foundational strength work, and high-intensity conditioning ensures balanced athletic development.
If you’re looking for a free training program that enhances your clean performance and functional fitness, this plan is a proven choice. Start today to take your clean to the next level!
Start with a focus on building to a heavy 2-rep squat clean over 5-7 sets. This approach allows you to refine technique while progressively increasing weight to RIR 0-1 (near failure). After reaching your max, perform 2 additional sets of 2 reps at 90-95% of your top weight to reinforce strength and technical consistency.
Perform 4 sets of tempo pull-ups, focusing on a 3-second controlled descent. Use a band if needed to maintain proper form and control. This strengthens the lats and grip, essential for the pull phase of the clean.
Alternate between the following movements every minute for 20 minutes:
This EMOM develops endurance, power, and stamina, integrating a variety of full-body functional movements.
Finish with 4 sets of single-arm dumbbell preacher curls. Start with a heavy weight for max reps, then progressively drop the weight three times per arm. This accessory work enhances biceps strength and arm endurance.
Perform a snatch complex of 1 snatch pull followed by 1 hang squat snatch for 5 sets. Gradually build to a heavy working weight, emphasizing explosive power and smooth transitions between movements.
Complete 3 sets of 6 reps of back squats, progressively increasing the weight. Then, maintain the same weight for 3 additional sets of 2 reps, incorporating a 4-second pause at the bottom of the first rep in each set. This approach builds strength and positional stability for heavy cleans.
Alternate between 45 seconds of moderate-paced bike erg and max unbroken leg raises or toes-to-bar for 8 minutes. This segment builds core strength and endurance while improving grip stability.
Complete an ascending ladder (4-8-12-16, etc.) of:
Simultaneously, progress through a separate ladder (2-4-6-8, etc.) of shuttle runs and man makers. This workout challenges strength, balance, and stamina with complex movement patterns.
Perform 5 sets of 5 reps of the strict press, focusing on upper-body strength and stability. Use RIR 1-2 to push intensity while maintaining proper technique.
Alternate between 5 sets of 4 banded deadlifts and 5 sets of 6 high box jumps. The banded deadlift emphasizes explosive hip drive and posterior chain strength, while the box jumps build lower-body power and coordination. Rest 2-3 minutes between supersets to maximize performance.
Complete as many rounds as possible of:
This AMRAP integrates full-body movements, targeting endurance, strength, and cardio capacity under fatigue.
This program offers a structured approach to improving clean technique, building strength, and enhancing functional fitness. The combination of clean-specific complexes, strength lifts, and varied conditioning workouts ensures balanced athletic development.
If you’re looking for a free training program to refine your clean and boost overall performance, this plan provides the perfect blend of strength, power, and endurance training. Start your journey today and take your clean to the next level!
Perform 10 squat cleans every 90 seconds, using 90-95% of the weight from your heavy 2-rep squat clean in week 2. This structure emphasizes consistency under heavy loads and improves power and technique.
Afterward, complete 3 sets with 80% of this weight:
Rest 1-2 minutes between sets. This sequence refines positional strength and stability in the catch phase.
Perform 4 sets of 6-10 elevated ring rows, pausing for 2 seconds at the top of each rep. This accessory movement enhances upper-back strength and control, crucial for maintaining tension during cleans.
Alternate between two work intervals, completing each 3 times over 6 rounds (2 minutes on, 1 minute off):
This workout targets explosive power, stamina, and coordination under fatigue.
Finish with 3 rounds of:
These movements build core stability and overhead strength, both essential for cleans and jerks.
Perform 6 sets of 1 no-feet squat snatch, gradually increasing weight. This drill minimizes foot movement, focusing on bar path and precision during the pull and catch phases.
Complete 4 sets of 8 reps per leg with barbell Bulgarian split squats. Rest 2-3 minutes between sets to recover fully. This unilateral exercise strengthens the legs and improves balance and stability for Olympic lifts.
Perform 3 rounds of:
Focus on maintaining tension and control throughout the movement. Then, complete 50 kipping leg raises or 40 toes-to-bar for time, with 5 burpee box jumps every time you break.
Complete three rounds of descending reps for time:
This WOD combines strength, endurance, and gymnastic pulling movements to challenge your full-body capacity.
Build to a heavy 3-rep strict press over 5-7 sets, working to RIR 0-1 (near failure). After reaching your max, complete 4 sets of 1 strict press with the same weight, emphasizing control and strength.
Perform 5 sets of 4 pause deadlifts, holding for 2 seconds below the knees on each rep. This movement builds strength in the pull phase of the clean and reinforces proper positioning under heavy loads.
Cycle through the following movements, working one minute per movement:
This EMOM integrates strength, cardio, and core endurance for a balanced and challenging workout.
This program emphasizes clean technique development, strength building, and functional conditioning through structured progressions. With attention to detail in Olympic lifts, accessory work, and conditioning, it ensures well-rounded athletic growth.
If you’re seeking a free training program to master your clean and elevate your performance, this plan provides the structure and challenges needed to succeed. Start today and reach new heights in your lifting and fitness journey!
Build to a heavy 1-rep squat clean over 5-7 sets. Work to RIR 0-1, pushing close to your maximum capacity while maintaining form. After reaching your heavy single, transition to clean pulls with the same weight for 3 sets of 3 reps. Rest 1 minute between sets to focus on explosive bar speed and pulling mechanics.
Perform 4 sets of chest-supported rows (5 reps) paired with incline Y-raises (10 reps). Alternate between these two movements without resting in between, then rest as needed between sets. This superset builds upper-back strength and shoulder stability, critical for maintaining proper clean positions.
Alternate between two work intervals, completing each 3 times over 6 rounds (2 minutes on, 1 minute off):
Your score is the total number of calories accumulated. This WOD tests endurance, power output, and grit under fatigue.
Perform 6 sets of a snatch complex: 1 low hang power snatch followed by 1 power snatch. Gradually increase weight across the sets, emphasizing smooth transitions and a strong overhead finish.
Start with 4 sets of 1 back squat with a 5-second pause at the bottom, progressively increasing weight. Then, with 95% of your top set, complete 2 sets of AMRAP back squats without the pause, pushing your endurance under load.
Complete 5 rounds every 90 seconds:
Intermediate athletes can perform 5 toes-to-bar, 5 pull-ups, and another 5 toes-to-bar. This sequence develops grip, core strength, and fluidity in gymnastics movements.
Complete 5 rounds of:
Rest for 30 seconds between rounds. This workout emphasizes explosiveness, speed, and endurance. The time cap (TC) is 10 minutes.
Build to a heavy 1-rep strict press over 5-7 sets, working to RIR 0-1. After reaching your max, perform 3 sets of 1 strict press followed by 3-5 push presses at 90-95% of your top weight. Rest 1-2 minutes between sets to maintain intensity.
Perform 4 sets of 6 Romanian deadlifts, focusing on hamstring and glute activation. Use a consistent weight with RIR 1-2, ensuring control and proper engagement.
First EMOM (5 minutes):
Second EMOM (5 minutes):
Rest 3 minutes between the two EMOMs. These workouts combine explosive strength, core stability, and cardiovascular endurance.
This program emphasizes squat clean technique and builds strength through targeted progressions and functional accessory work. The combination of heavy lifts, gymnastics progressions, and conditioning ensures a well-rounded approach to athletic development.
If you’re seeking a free training program to refine your clean and improve your overall fitness, this plan delivers structured, effective workouts to help you reach your goals. Start today and take your squat clean to the next level!
Perform 1 squat clean every 30 seconds for 20 sets, using 55-65% of your 1-rep max from the previous week. This format focuses on barbell cycling efficiency, explosive power, and consistency under lighter loads.
Complete 4 sets of 6 pull-ups with 1-2 minutes of rest between sets. Adjust with a band if needed to ensure proper form and controlled movement. This exercise strengthens the upper back and grip, essential for pulling phases in cleans.
AMRAP 12:
This workout tests cardiovascular endurance, barbell cycling, and coordination under fatigue. The combination of rowing, deadlifts, and jump rope offers a well-rounded metabolic challenge.
Complete 2-3 rounds of:
Go directly from one movement to the next, using a heavier weight for the farmer walk if necessary. Rest 1-2 minutes between rounds. This sequence builds shoulder stability, core strength, and grip endurance.
Perform a snatch complex every 2 minutes for 12 minutes, consisting of 1 snatch pull followed by 2 power snatches. Gradually increase weight to improve bar path precision and explosive overhead transitions.
Complete 4 sets of front squats with a wave scheme:
Rest 2 minutes between sets, working at RIR 2-3 to balance strength and endurance.
Warm up thoroughly, then perform one max-effort unbroken set of toes-to-bar. This test gauges grip and core endurance, key components of gymnastics skills in functional fitness.
Perform 4 rounds of 3 minutes on, 1 minute off:
Rest for 1 minute between rounds. This workout combines explosive power, stamina, and core endurance, emphasizing sustainable intensity across rounds.
Alternate between:
Complete 4 sets, resting 1-2 minutes between rounds. Work at RIR 2-3 for both movements to build strength without overtraining.
For time, complete 2 rounds:
Every 3 minutes: Perform 5 burpees and 12 air squats. Begin the workout with burpees and air squats. This long-duration workout challenges mental toughness, aerobic capacity, and pacing under fatigue.
This program is structured to refine squat clean technique, build strength, and improve endurance. By combining Olympic lifting progressions with dynamic conditioning and accessory work, it ensures balanced athletic development.
If you’re looking for a free training program to elevate your clean performance and overall fitness, this plan delivers structured and effective sessions to help you achieve your goals. Start today and take your fitness to the next level!