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.
A1
Curl Up
1 x 10
A2
Rolling Plank
1 x 0:30
A3
Diagonal Bird Dogs
1 x 12
B1
Side Lying Clamshells
1 x 25
B2
Gorilla Squats
1 x 25
B3
Single Leg Glute Bridges
1 x 15
C
Barbell Backsquat 2sec Pause at the Bottom
5 x 6 @ 58 %
D1
Barbell Deadlift (Clean Grip)
4 x 5 @ 70 %
D2
Sled Push
4 x 10
D3
Assault Runner
4 x 15
D4
Rest
3 x 2:00
E1
Unilateral Prone Leg Curl Machine
3 x 8
E2
Dual Dumbbell Reverse Drop Lunges
3 x 10
F
Seated Toe Presses
3 x 12
A1
Curl Up
1 x 10
A2
Diagonal Bird Dogs
1 x 12
A3
Rolling Plank
1 x 0:30
B1
Prone Dumbbell Shoulder Extension (Internal Rotation)
1 x 15
B2
Prone Dumbbell Shoulder Extension (External Rotation)
1 x 15
B3
Prone Dumbbell Reverse Flys
1 x 15
B4
Prone Bodyweight Cuffed Hands
1 x 15
C
Barbell Benchpress 2sec Pause at 90° Elbow Flex
5 x 6 @ 68 %
D1
Double Unders
5 x 60
D2
Ski Erg
5 x 15
D3
75° Incline Dual Dumbbell Press
5 x 10
E
15° Decline Dual Dumbbell Skull Crusher
3 x 12
F
Dumbbell External Rotation on Knee
3 x 12
A1
Curl Up
1 x 10
A2
Rolling Plank
1 x 0:30
A3
Diagonal Bird Dogs
1 x 12
B1
Gorilla Squats
1 x 25
B2
Side Lying Clamshells
1 x 25
B3
Single Leg Glute Bridges
1 x 15
C1
Prone Bodyweight Cuffed Hands
1 x 15
C2
Prone Dumbbell Reverse Flys
1 x 15
C3
Prone Dumbbell Shoulder Extension (External Rotation)
1 x 15
C4
Prone Dumbbell Shoulder Extension (Internal Rotation)
1 x 15
D1
Rowing (Arms Only)
1 x 1:00
D2
Rowing (Hips + Arms)
1 x 1:00
D3
Rowing (Full Stroke)
1 x 1:00
D4
Rowing (Legs + Hips)
1 x 1:00
D5
Rowing (Legs Only)
1 x 1:00
E1
Rowing Erg
4 x 2000
E2
Rowing Erg (Active Rest)
4 x 2:00
A1
Curl Up
1 x 10
A2
Rolling Plank
1 x 0:30
A3
Diagonal Bird Dogs
1 x 12
B1
Gorilla Squats
1 x 25
B2
Side Lying Clamshells
1 x 25
B3
Single Leg Glute Bridges
1 x 15
C1
Barbell Tall Muscle Clean
2 x 5
C2
Barbell Hang Muscle Clean
2 x 5
C3
Barbell Muscle Clean
2 x 5
C4
Barbell Power Clean
2 x 5
D
Barbell Power Clean 2sec Pause in the Catch
5 x 3 @ 39 %
E1
Barbell Front Squat
4 x 5 @ 70 %
E2
Alt. Dumbbell Snatches
4 x 10
E3
Air Assault Bike
4 x 15
E4
Rest
3 x 2:00
F1
Dual Dumbbell Front Foot Elevated Split Squat
3 x 8
F2
B-Stance Landmine RDL
3 x 10
G
Seated Calf Raises
3 x 12
A1
Diagonal Bird Dogs
1 x 12
A2
Rolling Plank
1 x 0:30
A3
Curl Up
1 x 10
B1
Prone Dumbbell Shoulder Extension (Internal Rotation)
1 x 15
B2
Prone Dumbbell Shoulder Extension (External Rotation)
1 x 15
B3
Prone Dumbbell Reverse Flys
1 x 15
B4
Prone Bodyweight Cuffed Hands
1 x 15
C
Barbell Push Press 4sec Eccentric
5 x 6 @ 80 %
D1
Wall Walk
5 x 5
D2
15° Incline Dual Dumbbell Press
5 x 10
D3
Burpee Box Jump Over
5 x 15
E
Lying Cable Triceps Push Down (Supinated Grip)
3 x 10
F
Dumbbell Trap 3 Raises
3 x 12
A1
Rolling Plank
1 x 0:30
A2
Diagonal Bird Dogs
1 x 12
A3
Curl Up
1 x 10
B1
Prone Dumbbell Shoulder Extension (Internal Rotation)
1 x 15
B2
Prone Dumbbell Shoulder Extension (External Rotation)
1 x 15
B3
Prone Dumbbell Reverse Flys
1 x 15
B4
Prone Bodyweight Cuffed Hands
1 x 15
C
20sec Eccentric Pull Up (Pronated Grip)
5 x 1 @ 92 %
D1
Kipping Toes To Bar
5 x 10
D2
Kettlebell Russian Swings
5 x 10
D3
Rowing Erg
5 x 15
E1
Standing Barbell Biceps Curl
3 x 8
E2
Barbell Bent Over Row (Suppinated Grip)
3 x 10
F
Seated Rope Face Pulls
3 x 12
A
Active Recovery
1 x 0:45
Certified CrossFit Level 3 Trainer & Functional Hypertrophy Specialist. On my way to provide the best individualized CrossFit Hypertrophy Online Program out there.
Start with METCON FOR MUSCLE CORE today!
Get METCON FOR MUSCLE COREFull 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."
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