muscle hero training
Weightlifting, Gymnastics, Functional Fitness, Strength & Conditioning6 sessions per week
Must use App app to view and log training
Team Training
Circuit
A
Warm-up — 2 Rounds • Glute Bridge – 15 reps • Gakk Squat – 15 reps • Banded pull apart – 15 reps
B
Snatch push press + Overhead squats
4 x 8 @ 50 %
C
Snatch Pull
6, 6, 5, 4, 4, 4, 4 @ 50, 50, 60, 70, 70, 70, 70 %
D
Back Squat
5 x 8 @ 50 %
Circuit
E
Accessory Work • Lat Pull – 3x12 (Light) • Tricep Extension with Plate– 3x12 (Light) • DB/BB Curl (Flexion) – 2x20 (Medium)
Circuit
A
Warm-Up – 2 Rounds: 10 Ring Rows 10-30 seconds Ring Support Hold 10 Scap Pull-Ups 10 DB Bench Press (light) Wrist Prep: 30 sec flexion + extension stretch
Circuit
B
A) Ring Muscle-Up Progression – 4 Rounds: Pick based on level: Option 1: 3-5 Strict Ring MU (band if needed) Option 2: 2 Jumping MU + 3 Negative Dips Option 3: 3 Low Ring Muscle ups Rest as needed between sets.
C
Barbell Bench Press
4 x 4 @ 70, 70, 80, 80 %
Circuit
D
Strict Dip Superset – 3 Rounds Dips (on rings,bars or bench) – 8-10 reps Ring Row or Weighted Pull-Up – 6-8 reps Hollow Body Hold – 20 seconds
10 Minute AMRAP:
E
8 DB Push Press RX 25/15kg(2x moderate DB) 6 Ring Muscle ups or ring pull ups 10 Box Jump Overs (24/20”) 15/12 Cal Row
Optional
F
Core: 3 Sets: 10 V-Ups + 10 Tuck-Ups + 20s Hollow Hold
Circuit
A
Warm-up — 2 Rounds • Hyperextension – 15 reps • Straight leg Sit-ups – 15 reps • Rear Delt Fly – 12 reps
B
Good Morning Into Squat
4 x 12
Barbell complex
C
Power Clean + Front Squat + Push Press (Based on 1RM C&J) 4x (1+2+3) @ 50%-70%
Circuit
D
Accessory Work • Box Jump – 3x6 • Split Squat – 3x8+8 (Medium) • Plank – 3x 40–60 sec
E
Stationary Bike
1 x 20:00
A
Full body Stretch
Circuit
A
Warm-up — 2 Rounds • Glute Bridge – 15 reps • Gakk Squat – 15 reps • Rear Delt Flyes – 15 reps
B
C
Muscle Snatch
4 x 10 @ 50, 50, 60, 60 %
D
Hip Snatch + Snatch balance
3, 3, 2, 2, 2, 2 @ 50, 50, 60, 60, 60, 60 %
E
Medium grip pull
3 x 12 @ 50 %
F
Front Squat
3 x 6 @ 50, 60, 70 %
G1
Squat Jump
3 x 6
G2
Front Squat
3 x 6 @ 80 %
H
Spanish Squat
2 x 10
Circuit
A
Warm-up — 2 Rounds • Hyperextension – 15 reps • Sit-ups – 15 reps • Rear Delt Fly – 15 reps
B
Thruster
3 x 10 @ 50 %
Circuit
C
Circuit
D
Clean Pull + Clean + Jerk (Based on 1RM C&J) • 3x (2+1+1) @ 50% • 2x (2+1+1) @ 60%
E
Barbell Deadlift
8, 8, 6, 6, 6, 6 @ 75, 75, 90, 90, 90, 90 %
F
Box Squat
5 x 6 @ 50, 65, 65, 65, 65 %
Circuit
G
Metcon For Time (Cap: 15 min) 4 Rounds: 15m Handstand Walk or 10 Handstand Push-Ups or Box HSPU 12/10 cal Ski 14 Wall Balls 16 Alternating DB Snatches (22.5/15 kg)
Circuit
H
Accessory Press & Arms • Seated Press – 3x8 (Medium) • Reverse Grip Biceps Curls – 3x12 (Medium) • Shoulder Flys – 3x12
When you join a team you’re getting more than programming, you’re joining an online community.
MHT TRAINING
MHT TRAINING
MHT TRAINING
