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 3

Odense Crossfit program wallballs

Warm up

2 Rounds

8 x Bear rolls 
8+8 x One leg KB deadlift (light KB) 
8 x Cat & cow 

2 ROUNDS WITH AN EMPTY BARBELL

4 x Jefferson curl w. rotation 
10 x Elbow rotations 
6 x Muscle clean
8 x Good morning 
6 x Thrusters

A) Clean complex

5 sets of: 1 x Clean + 2 x Hang Cleans + 1 x Split Jerk

Rest 1-2 min between sets

Comment: Optional to do power og squat cleans. Do some warm up sets and try to build up in weight over the 6 sets.

EMOM 5 - With the same weight

1 x Clean + 1 Split Jerk

B) Deadlift

6 sets of: 10-8-6-6-8-10 reps Deadlift

Rest 2 min between sets

Comment: Add more weight when the reps get fewer and drop in weight when the reps increase.
RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure)

C) wod

AMRAP 6

12/16 Cal bike
12 KB snatch @12/16, Intermediate: @16/24

Rest 1 min

AMRAP 6

12/16 Cal Row
12 One arm Russian Swings 

Rest 1 min

AMRAP 6

200 m run
12 Hand release push ups/HSPU

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