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:

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) Front Squat

6 sets of 4 reps Front squat w. 1 sec at the bottom.

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 6 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure). Pause for 1 sec in the bottom of the squat.

b) Pull ups

2-3 Rounds

4 x Eccentric kipping pull ups 
4 x 2 Kip swings + 1 kipping pull up
4 x 1-3 Kipping pull up with pause (2 sec at the top) 

Rest as needed

Comment: Try to do the 2 kip swings + 1 pull up without jumping down between. Remember to push yourself actively back into a hollow. Use a band if necessary.

C) WOD 

21-15-9

DB box step overs @2x12,5/17,5 intermediate: @2x15/22,5
Cal ski
Ring rows / Pull up

TC: 16

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