New

METCON FOR MUSCLE CORE

METCON FOR MUSCLE

Functional Fitness
Coach
Daniel Lemke

METCON FOR MUSCLE (MFM) CORE is a CrossFit style training program for busy individuals of all fitness levels looking to maximize performance and hypertrophy at the same time. With over 10+ years of experience programming for CrossFit affiliates and individual athletes our head coach Daniel Lemke offers clear progressions and individually tailored workout weights to skyrocket Your performance.

As the MFM training cycles are designed to maximize the progress of every participant, this program is NOT for athletes who like to push RX'd weights and bust their bodies every day of the week. Every workout comes with an individual weight recommendation based on past performances.

To achieve maximum results, MFM incorporates the best training systems like The Poliquin Shock Method, German Volume Training, Heavy Segment Training and more into CrossFit style conditionings.

All Training Cycles have specific movements that are progressively overloaded within the weekly rotations as well as targeted accessory exercises to work towards a structural balanced physique. We follow a low volume, minimum effective dose approach and train hard, but smart.

benefit-image-0
ALL THE THINKING WORK DONE FOR YOU
METCON FOR MUSCLE is the result of 10+ years of programming for CrossFit Affiliates and Athletes. It is a general physical preparedness program designed to build the musculature that helps you to sustain the demands of the sport and to excel in it.
benefit-image-1
TAILOR-MADE WORKOUT LOADS
The CrossFit-Style conditionings of the METCON FOR MUSCLE come with an individual load prescription based on YOUR individual level and past performances. Each participant is working with loads that are challenging but also allowing for perfect execution.
benefit-image-2
LOW VOLUME, HIGH PERFORMANCE
All sessions are designed with a minimum effective dose approach in mind. What that means? In every workout You only need a certain number of stimulating reps to trigger the mechanisms for progressing constantly. Everything beyond that can cause the accumulation of more fatigue, wear the body down and increase the risk of injury. We focus on giving YOU the right amount that you need to progress.
benefit-image-3
ALL IN ONE SOLUTION
Cut out the guesswork. The METCON FOR MUSCLE comes with detailed Session Overviews (focus, time, equipment & training stimulus), exercise instructions, movement demo videos and points of performance. We guide YOU through the whole session with general and specific warm ups, strength & conditioning workouts and accessory exercises at the end of each session.
benefit-image-4
CONTINUOUS FEEDBACK
Our Point of view is that technique is the most underrated quality in the training world. proper execution does not only prevent You from injury, it allows for progressive overload and huge gains in the long run. Make use of the in app chat to get feedback on anything that comes to your mind regarding training, nutrition and life. We want You to grow with us.
Features
feature-icon
ACCESS TO YOUR COACH
I will provide the feedback you need to grow in this program via the in app chat where you can ask questions and post videos for form checks.
feature-icon
Programming 7 days per week
Strength & Conditioning (4x/week), Intervall Conditioning (1x/week), Team Conditioning OR Long Conditioning (1x/week) and a Rest Day (1x/week)
feature-icon
Movement Demo Videos
All movements in this program come with a Video Demonstration and Points of Performance to ensure a successful training session for you.
feature-icon
Session Overview and Exercise Instruction
Every Session comes with an overview of what is expected from you regarding equipment, time and stimulus, as well as an instruction for every exercise
feature-icon
Worldwide Community
A brutal community that will keep you accountable to become the best athlete you can be.
feature-icon
TrainHeroic as your digital Training Log
Documenting all aspects of your training will help you to get more and more precise with the recommended reps, loads and time domains.
Equipment
Required
Barbell, Bumper Plates, Kettlebells, Dumbbells, Pull Up Bar, Squ
Recommended
CrossFit Box, Functional Gym
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 5 Day 1 - Legs 1 - Intensification 2

A1

Bodyweight Patrick Step Ups

1 x 15

A2

Bodyweight Front Foot Elevated Split Squat

1 x 15

A3

Bodyweight Reverse Nordics

1 x 10

B

Seated High Box Jumps

3 x 4

C1

Barbell Front Squat

5 x 5 @ 72.5 %

C2

Sandbag Walking Lunges

5 x 10

C3

Sled Push

5 x 30

C4

Rest

4 x 2:00

D

Bodyweight Reverse Nordics

10, 8, 6

E

Zercher Drop Lunges

10, 8, 6

F

Dumbbell Goblet Cossack Squat

10, 8, 6

Tuesday
Week 5 Day 2 - Push 2 - Intensification 2

A1

Quadruped Reach Roll Lift

2 x 10

A2

Bear Plank Scapular Push Up

2 x 10

A3

Prone T's, W's, Y's & I's

2 x 10

B1

Ski Erg

5 x 30

B2

Barbell Shoulder Press

10, 8, 6, 4, MAX @ 60, 66, 70, 74, 78 %

B3

Double Unders

5 x 100

B4

Stationary Dips

10, 8, 6, 4, MAX @ 60, 66, 70, 74, 78 %

C

Dumbbell Side Laterals

10, 8, 6

D

Seated Dumbbell French Press

10, 8, 6

E

Dumbbell Trap 3 Raises

10, 8, 6

Wednesday
Week 5 Day 3 - OPTIONAL - Intervall Session

A1

Curl Up

1 x 10

A2

Rolling Plank

1 x 0:30

A3

Diagonal Bird Dogs

1 x 12

B1

Prisoner Good Mornings

1 x 25

B2

Rolling Hamstring Curls

1 x 12

B3

Bodyweight Single Leg RDL

1 x 10

C1

Assault Runner

50, 40, 30, 20, 10

C2

Assault Runner

4 x 2:00

D

Half Kneeling Horizontal Pallof Press

3 x 10

E

Seated Cable Crunch

3 x 10

F

Barbell Knees To Elbow

3 x MAX

Thursday
Week 5 Day 4 - Pull 2 - Intensification 2

A1

Rowing Erg

3 x 1:00

A2

Diagonal Bird Dogs

3 x 10

A3

Rolling Plank

3 x 0:30

B1

Weighted Chin Up

10 x 5 @ 72.5 %

B2

Ball Slams

10 x 10

B3

Rowing Erg

10 x 15

C

Thoracic Dumbbell Row

10, 8, 6

D

60° Incline Dual Dumbbell Rows

10, 8, 6

E

Seated Dual Dumbbell Modified Zottman Curls

10, 8, 6

Friday
Week 5 Day 5 - Legs 2 - Intensification 2

A1

Diagonal Bird Dogs

1 x 12

A2

Rolling Plank

1 x 0:30

A3

Curl Up

1 x 10

B1

Bodyweight Single Leg RDL

1 x 10

B2

Rolling Hamstring Curls

1 x 12

B3

Prisoner Good Mornings

1 x 25

C

Broad Jump

3 x 4

D1

Assault Runner

1 x 1600

D2

GHD Sit Ups

1 x 40

D3

Barbell Deadlift (Clean Grip)

1 x 30 @ 82.5 %

D4

GHD Sit Ups

1 x 40

D5

Assault Runner

1 x 1600

E

Glute Ham Raises

10, 8, 6

F

GHD Hip Extensions

10, 8, 6

G

Barbell Romanian Deadlift

10, 8, 6

Saturday
Week 5 Day 6 - OPTIONAL - Team Conditioning

A1

Diagonal Bird Dogs

1 x 12

A2

Rolling Plank

1 x 0:30

A3

Curl Up

1 x 10

B1

Prone T's, W's, Y's & I's

1 x 10

B2

Bear Plank Scapular Push Up

1 x 10

B3

Quadruped Reach Roll Lift

1 x 10

C1

Ski Erg

1 x 150

C2

Kipping Toes To Bar

50, 40, 30, 20, 10

C3

Barbell Push Press

50, 40, 30, 20, 10 @ 50 %

C4

Burpees Over The Bar

50, 40, 30, 20, 10

C5

Rowing Erg

1 x 150

Saturday
Week 5 Day 6 - OPTIONAL - Long Conditioning

A1

Curl Up

1 x 10

A2

Rolling Plank

1 x 0:30

A3

Diagonal Bird Dogs

1 x 12

B1

Quadruped Reach Roll Lift

1 x 10

B2

Bear Plank Scapular Push Up

1 x 10

B3

Prone T's, W's, Y's & I's

1 x 10

C1

Ski Erg

5 x 30

C2

Standing Sled Pull

5 x 50

C3

Rowing Erg

5 x 30

C4

Burpees

5 x 30

Coach
coach-avatar Daniel Lemke

Certified CrossFit Level 3 Trainer & Functional Hypertrophy Specialist. On my way to provide the best individualized CrossFit Hypertrophy Online Program out there.

closer-image-1
closer-image-2
GET A PHYSIQUE THAT MATCHES YOUR PERFORMANCE

Start with METCON FOR MUSCLE CORE today!

Start My 7-Day Free Trial
closer-image-3
FAQs
What if I'm new and don't know how to perform a movement?
No worries. We have movement demo videos uploaded for every exercise in the program into our app. Each video will have movement tips and points of performance, so you'll know exactly what to do. You can also get instant feedback from our team team if you post a form check video in the chat!
What if I have nutrition, fitness or programming questions?
Feel free to ask questions in the in app chat! We love giving detailed coaching feedback and also love when members share Form Check Videos so we can provide feedback on their lifting technique!
Is this program right for me?
If you want to make the most of your time in the gym, love CrossFit Style conditionings, but want to have a smart approach on selecting weights to build both muscles and lungs, then YES. If You are a CrossFitter chasing RX'd weights and skills no matter what, then NOT.
Can I build muscles with this style of training?
Yes You can! This program is designed to get you physique, that will sustain the demands of our sport. Working with perfect form, progressively overloading from phase to phase, and doing the recurring accessory exercises will get you ahead of all traditional CrossFit programs out there.
When does the next training cycle start?
Rather than waiting for the beginning of a new training cycle, jump right in and start training with us. Use the phase before the next cycle to get familiar with how we structure Your training to get more out Your training in less time.
The Proof
verified-athlete-avatar Antonia Bellingkrodt

Full Time Med Student & CrossFit Athlete

Verified Athlete

"I haven't done CrossFit before this program. Now after a few months i feel really confident with the prescribed weights and feel i can crush every workout like it is meant to be."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

METCON FOR MUSCLE CORE
screenshot1
METCON FOR MUSCLE CORE
screenshot2
METCON FOR MUSCLE CORE
screenshot3
METCON FOR MUSCLE CORE