Melt Programming
Functional Fitness, Functional Training, General Fitness, Weightlifting, Olympic Lifting, Strength & Conditioning7 sessions per week
Must use App app to view and log training
Program Training
MetCon
A
Warmup 3 Rounds 3 Calories - Machine of Choice 4 DB Alt Snatch 4 Box Jump Over 4 BB Back Squat (empty bar) Compound Lift before the WOD 3 Sets x 8 Reps DB Seated Shoulder Press Superset With 3 Sets x 8 Reps DB Seated Side Raise MetCon BEGINNER - Scaled E2MOM - 8 Minutes (minutes 1-8) 10/6 Calories - Machine of Choice 10 Box Jump Over (24/20 in) E2MOM - 8 Minutes (minutes 8-16) 10/6 Calories - Machine of Choice 10 DB Alt. Snatch (40/20 lb) E2MOM - 8 Minutes (minutes 16-24) 100m Run 6 BB Hang Clean + Jerk (75/55 lb) E2MOM - 8 Minutes (minutes 24-32) 10/6 Calories - Machine of Choice 8 BB Back Squat (75/55 lb) INTERMEDIATE - Rx E2MOM - 8 Minutes (minutes 1-8) 12/8 Calories - Machine of Choice 12 Box Jump Over (24/20 in) E2MOM - 8 Minutes (minutes 8-16) 12/8 Calories - Machine of Choice 12 DB Alt. Snatch (50/30 lb) E2MOM - 8 Minutes (minutes 16-24) 200m Run 6 BB Hang Clean + Jerk (115/80 lb) E2MOM - 8 Minutes (minutes 24-32) 12/8 Calories - Machine of Choice 10 BB Back Squat (115/80 lb) ADVANCED - Rx+ E2MOM - 8 Minutes (minutes 1-8) 14/10 Calories - Machine of Choice 14 Box Jump Over (24/20 in) E2MOM - 8 Minutes (minutes 8-16) 14/10 Calories - Machine of Choice 14 DB Alt. Snatch (50/30 lb) E2MOM - 8 Minutes (minutes 16-24) 200m Run 6 BB Hang Clean + Jerk (135/95 lb) E2MOM - 8 Minutes (minutes 24-32) 14/10 Calories - Machine of Choice 12 BB Back Squat (135/95 lb) Bonus Accessory Work (after WOD) E2MOM - 10 Minutes 8 BB Strict Shoulder Press 8 DB Front Raise
A
BB Back Squat Melt Programming
5 x 5
B
BB Strict Shoulder Press
3 x 8
C
DB Chest Press Melt Programming
3 x 10
D
BB Bent Over Row Melt Programming
3 x 8
E
BB Skull Crusher Melt Programming
3 x 10
F
DB Dual Hammer Curl Melt Programming
3 x 12
G
Hanging Knee Raise Melt Programming
3 x MAX
A
BB Bench Press Melt Programming
3 x 6
B
BB Strict Shoulder Press Melt Programming
3 x 8
C
DB Incline Chest Press Melt Programming
3 x 10
D
DB Lateral Raise
3 x 12
E
DB Chest Fly Melt Programming
2 x 12
F
BB Skull Crusher Melt Programming
3 x 15
Uncategorized
A
Minimal Equipment 01
Warmup Open hips and glutes, stretch lower back 3 Rounds 4 Burpee 4 Russian KB/DB Swing 4 Air Squat BEGINNER 5 RFT (Rounds For Time) 8 Burpee 20 Straight Leg Sit Up 10 Push Up 20 Air Squat 8 Alternating Jump Lunge
MetCon
A
Warmup 3 Rounds 2 Toes to Bar or Knees to Chest 4 Russian KB Swing 4 DB Push Press Compound Lift before the WOD 3 Sets x 8 Reps BB Front Foot Elevated Reverse Lunge Superset With 3 Sets x 8 Reps DB Dual Front Squat MetCon BEGINNER - Scaled 24 Minute AMRAP 10 Toes to Bar/Knees to Chest/V-Up 15 DB Deadlift (40/20 lb) 20 Calories - Machine of Choice 25 Russian KB Swing (35/15 lb) 30 DB Single Arm Push Press (15 each) (40/20 lb) 35 Bodyweight Reverse Lunge 40 Steps - DB Dual Farmers Carry (40/20 lb) INTERMEDIATE - Rx 24 Minute AMRAP 10 Toes to Bar 15 DB Deadlift (50/30 lb) 20 Calories - Machine of Choice 25 Russian KB Swing (53/35 lb) 30 DB Single Arm Push Press (15 each) (50/30 lb) 35 Bodyweight Reverse Lunge 40 Steps - DB Dual Farmers Carry (50/30 lb) ADVANCED - Rx+ 24 Minute AMRAP 10 Toes to Bar 15 DB Deadlift (60/40 lb) 20 Calories - Machine of Choice 25 Russian KB Swing (70/53 lb) 30 DB Single Arm Push Press (15 each) (60/40 lb) 35 Bodyweight Reverse Lunge 40 Steps - DB Dual Farmers Carry (60/40 lb) Bonus Accessory Work (after WOD) 4 Rounds 8 DB Dual Rear Foot Elevated Split Squat (Right) 8 DB Dual Rear Foot Elevated Split Squat (Left)
A
BB Front Foot Elevated Reverse Lunge Melt Programming
3 x 12
B
BB Upright Row Melt Programming
3 x 12
C
BB Bench Press Melt Programming
5 x 5
D
Strict Pull Up Melt Programming
5 x MAX
E
Diamond Push Up Melt Programming
3 x MAX
F
BB Bicep Curl Melt Programming
4 x 10
G
Straight Leg Sit Up Melt Programming
4 x 25
A
BB Deadlift Melt Programming
3 x 5
B
BB Bent Over Row Melt Programming
3 x 8
C
45 Degree Incline DB Row
3 x 10
D
DB Dual Hammer Curl Melt Programming
3 x 12
E
Strict Pull Up
3 x MAX
F
BB Bicep Curl Melt Programming
3 x 10
Uncategorized
A
Minimal Equipment 02
Warmup Open Hips 3 Rounds 5 Air Squat 5 Push Up 5 Box Step Up FT (For Time) 20-15-10-5- 20 Box Jump Burpee Push Up Air Squat Box Step Up
MetCon
A
Warmup 3 Rounds 1 BB Power Clean 1 BB Front Squat 1 BB Shoulder to Overhead empty bar Compound Lift before the WOD 3 Sets x 8 Reps DB Chest Press Superset With 3 Sets x 8 Reps Hand Release Push Up MetCon BEGINNER - Scaled EMOM - for as long as possible 3 BB Power Clean 3 BB Front Squat 3 BB Shoulder to Overhead Barbell Weight - 95/65 lb Cap it at 50 minutes INTERMEDIATE - Rx EMOM - for as long as possible 3 BB Power Clean 3 BB Front Squat 3 BB Shoulder to Overhead Barbell Weight - 115/80 lb Cap it at 50 minutes ADVANCED - Rx+ EMOM - for as long as possible 3 BB Power Clean 3 BB Front Squat 3 BB Shoulder to Overhead Barbell Weight - 135/95 lb Cap it at 50 minutes Bonus Accessory Work (after WOD) 10 Minute AMRAP 10 BB Bench Press at 50% of 1RM 10 DB Chest Fly
A
BB Romanian Deadlift Melt Programming
4 x 8
B
DB Front Raise Melt Programming
3 x 12
C
DB Chest Fly Melt Programming
4 x 10
D
DB Single Arm Bent Over Row Melt Programming
3 x 12
E
DB Tricep Extension Melt Programming
3 x 12
F
Chin Up Melt Programming
4 x MAX
G
Bicycle Sit Up Melt Programming
4 x 50
A
DB Dual Reverse Lunge Melt Programming
4 x 5
B
BB Back Squat Melt Programming
6 x 10
C
BB Romanian Deadlift Melt Programming
4 x 10
D
Calf Raise
8 x 20
E
DB Goblet Squat Melt Programming
4 x 10
Uncategorized
A
Minimal Equipment 03
Warmup Open Hips 3 Rounds 5 Air Squat 5 Push Up 5 Box Step Up 20 RFT (Rounds for time) 8 Push Up 10 Box Step Up 10 Box Jump 5 Burpee 15 Air Squat
MetCon
A
Warmup 3 Rounds 100m Run 4 Calories - Machine of Choice Compound Lift before the WOD 5 Sets x 8 Reps 5 Pull Up (strict/kipping/jumping/assisted) Superset With 5 Sets x 8 Reps BB Bent Over Row MetCon BEGINNER - Scaled 3 Minute AMRAP - 8 Rounds Run 200m (if you can't run, do 10 burpees) Max Calories - Machine of Choice in time remaining **No rest between each AMRAP INTERMEDIATE - Rx 3 Minute AMRAP - 8 Rounds Run 400m (if you can't run, do 15 burpees) Max Calories - Machine of Choice in time remaining **No rest between each AMRAP ADVANCED - Rx+ 3 Minute AMRAP - 8 Rounds Run 600m (if you can't run, do 20 burpees) Max Calories - Machine of Choice in time remaining **No rest between each AMRAP Bonus Accessory Work (after WOD) 3 Rounds 10 DB Incline Bench Facing Row 10 Banded Seated Row (put bands around rack or something stationary, and do seated rows with the bands)
A
DB Dual Rear Foot Elevated Split Squat Melt Programming
4 x 8
B
DB Side Raise Melt Programming
3 x 12
C
Hand Release Push Up Melt Programming
4 x 15
D
Barbell Shrug
4 x 12
E
Close Grip Bench Press
4 x 8
F
DB Incline Bicep Curl Melt Programming
4 x 8
G
Plank Hold Melt Programming
A
DB Chest Press Melt Programming
4 x 10
B
DB Front Raise Melt Programming
4 x 12
C
Push Up Melt Programming
4 x 20
D
DB Single Arm Kneeling Shoulder Press Melt Programming
4 x 8
E
Banded Tricep Pushdown
4 x 10
F
Barbell Incline Bench Press
4 x 8
Uncategorized
A
Minimal Equipment 04
Warmup Stretch Hamstrings and Glutes 3 Rounds 5 Push Up 6 Reverse Lunge 5 Box Jump 5 Sit Up 4 RFT (ROUNDS FOR TIME) 15 Box Jump 10 Push Up 5 Burpee 10 Butterfly Sit Up 15 V Up 10 Reverse Lunge 5 Burpee
Recovery
A
Active Recovery 01
30 Minute EMOM 1) 10 Slow Squat 2) 30 Second Plank 3) 10 Push Up 4) Run 100m 5) 15 Sit Up
A
BB Deadlift Melt Programming
5 x 5
B
Seated DB Press
3 x 12
C
DB Incline Chest Press Melt Programming
3 x 12
D
BB Deadstop Row Melt Programming
3 x 10
E
DB Overhead Tricep Extension
3 x 12
F
DB Bicep Curls
4 x 10
G
Russian Twist
4 x 50
A
Chin Up Melt Programming
3 x MAX
B
DB Bicep Curl Melt Programming
4 x 10
C
Bent Over Rear Delt Fly
4 x 12
D
BB Deadstop Row Melt Programming
4 x 8
E
DB Incline Bicep Curl Melt Programming
4 x 12
F
DB Renegade Row
4 x 6
MetCon
A
Warmup 3 Rounds 3 Cals - Air Bike 5 BB Deadlift (light load) 7 Burpee Compound Lift before the WOD 3 Sets x 8 Reps DB Hammer Curl Superset With 3 Sets x 8 Reps Diamond Push Up (strict or from knees) MetCon BEGINNER - Scaled 18 Minute AMRAP 12/8 Calories - Air Bike 8 BB Deadlift (135/95 lb) 4 Burpee Over Barbell INTERMEDIATE - Rx 18 Minute AMRAP 12/8 Calories - Air Bike 8 BB Deadlift (185/125 lb) 4 Burpee Over Barbell ADVANCED - Rx+ 18 Minute AMRAP 12/8 Calories - Air Bike 8 BB Deadlift (225/155 lb) 4 Burpee Over Barbell Bonus Accessory Work (after WOD) 10 Minute EMOM 1) 10 BB Bicep Curl (empty bar) 2) 10 BB Skull Crusher (empty bar) **If 45 lbs is too heavy, use dumbbells
A
BB Front Squat Melt Programming
4 x 12
B
DB Goblet Reverse Lunge Melt Programming
4 x 12
C
DB Dual Deadlift Melt Programming
4 x 10
D
Barbell Hip Thrust
4 x 12
E
Stiff Leg Deadlift
4 x 8
Uncategorized
A
Minimal Equipment 05
Warmup 3 Rounds 5 Air Squat 5 Push Up 5 Burpee 34 MINUTE AMRAP 20 Air Squat 20 Alternating Jump Lunge 20 Push Up 20 DB Shoulder to Overhead (30/15 lb) 20 Walking Lunge (10 each leg) 20 Mountain Climber 20 Burpee (no jump)
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Get 8 Week Program: Melt Programming
Heather Anderson
Fit Mom of 4
Verified Athlete"“I tried Melt years ago and came back this year — it’s on a whole different level now. Barbell work, CrossFit lifts, benchmarks, and multiple programs for any schedule. Matt keeps improving everything, and the progress is real — I went from banded pull ups to 8 unassisted.”"
Leonel Salas
First Responder
Verified Athlete"“Melt completely changed how I train. At 29, I’m in the best shape and strongest I’ve ever been. The variety and structure are unmatched — strength, MetCons, PPL, and 30-min workouts for any schedule. I’ve hit numbers I never thought possible, and the community + coaching push you to level up.”"
Ben Hruby
Fit Dad/Former College Athlete
Verified Athlete"“After college football, I needed something that pushed me mentally and physically — Melt delivered. A year in, through MetCon, Hybrid, and Full Body Strength, I’m in the best shape of my life, even as a new dad. The scaled options let my wife train with me, and the community keeps us consistent.”"
Brit Bilyea
Fit Mom/Law Enforcement
Verified Athlete"“I’ve been following Matt’s programming for months and the daily variety feels like a choose-your-own plan. Across the 6-week blocks my strength and movement have skyrocketed. The workouts are smart, detailed, and Matt is quick to answer questions and take feedback. Truly fits every fitness level.”"
