Who are we?
MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning, offering personalized coaching and progress tracking through an app. Suitable for all levels.

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 3 Training 1

Odense Crossfit program wallballs

Warm up

2 rounds with a stick:

10 x Dislocations
10 x Goodmornings
10 x Overhead squats

2 ROUNDS WITH AN EMPTY BARBELL

5 x Snatch deadlift
5 x Muscle snatch from hang 
5 x Overhead squat
5 x Press from neck with snatch grip

A) Snatch

Build to a heavy 2 rep of Squat snatch

Rest as needed.

Comment: Build up over 5-7 sets until you have reached a heavy 2 rep. You can drop the weight between reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).

With 85-90 % of the weight

3 sets of: 1 x squat snatch with 3 sec pause in bottom position

Rest 1-2 min between sets

B) Romanian deadlift

5 sets of 6 reps Romanian deadlift

Rest 2 min between sets

Comment: Get as close to the floor as possible but stop the movement before touching the ground. Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) Pull ups & Bar muscle up

Two versions depending on level
Version 1 Pull up: 2-3 rounds 
Version 2 Bar muscle up: 2-3 rounds

5 x Hips to bar 
5-6 x Straight arm pull down 
5-6 x Single leg box bar muscle up
2-3 x Bar muscle up (try to go unbroken)

Rest as needed between

d) WOD

For time
Buy in:

500 m ski

4 rounds:

10 DB OH squats @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs

Buy out

1000 m bike

TC: 18 min
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