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 2 Training 1

Odense Crossfit program wallballs

Warm up

2 rounds:

10 x supine scorpion 
3 x Walkout 
15+15 sec Lunges stretch 
8+8 x One arm KB front rack lunges (8 lunges for each arm)
8 x Russian KB Swings (light KB)

2 rounds with an empty barbell

5 x Torso twist 
6 x Deadlift
6 x Front squats
6 x Back squats

A) Back squat

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

Rest 2 min between sets

Comment: Do some warm up sets and then the 5 sets with a RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

b) Kipping Pull ups

3 rounds of

4 x 3 Kip swings + 1 kipping pull up
4 x Kipping pull ups with ab-mat between legs

Rest as needed

Comment: Use a band if you are challenged.

EMOM 5

5-12 Kipping pull ups

Comment: Focus is to connect as many reps as possible.

C) WOD 

AMRAP 14

14 Box jump overs
14 Cal Bike
14 Burpee to target
14 Double DB Power clean @2x12,5/17,5, intermediate: @2x15/22,5

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