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

Week1 Training2

Odense Crossfit program wallballs

Warm up

2 rounds with an empty barbell

6 x Snatch deadlift
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell) 

A) Power Snatch

6 sets of 2 x Pause Power Snatch (pause for 3 sec below knees)

Rest as needed

Comment: Do some warm up sets and then build up in weight over the 6 sets.

B) Chin ups & Ring push ups

B1: Chin ups

4 sets of: 5-5-5-max reps

B2: Ring push ups

4 sets of: 8-8-8-max reps

Rest 1-2 min between sets

Comment: Use a band for Chin ups and the Push ups on your knees if necessary. In the last set do as many reps as possible.

c) WOD

AMRAP 28

600 m Standing Bike
50 Walking lunges
400 m Run
30 Double unders
20 Sit ups
10 Burpees to target

d) Accessory

3 Rounds

8 x Jefferson curls on box w. light KB 
30-50 sec Dead Hang
30-50 sec Hollow hold
30-50 sec Arch hold

Rest as needed

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