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 2

Odense Crossfit program wallballs

Warm up

2 rounds:

8 x Squat to stand 
8 x Cossack squat 
4 x Walkout with 4 x scapula push ups

2 rounds with an empty barbell

10 x Barbell front rack Elbow rotation 
5 x Deadlift
5 x Muscle clean (barbell close to the body)
5 x Front squats
5 x Shoulder press

A) Clean

E2MOM 14

1 x Power clean + 2 x Hang Power clean

Comment: Do some warm up sets and then build up in weight over the 7 sets. You can't drop the weight between reps.

With 110 % of this weight

3 sets of: 4 x Clean pull

Rest 1-2 min between rounds

b) Back squat

5 sets of 4 reps Tempo Back squat (4 sec down)

Rest 2 min between sets

Comment: 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) WOD 

AMRAP 15

20 Box step overs @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
8 Clean & Jerk @25/35 Intermediate: @35/50 RX: @40/60
20 Single leg V-ups
8 Burpee over bar

D) Accessory

2-3 rounds
previous training
next training
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