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 5 Training 2

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) Snatch

5 sets of: 3 x hang squat snatch

Rest 2 min between sets

Comment: Do some warm up sets and then build up in weight over the 5 sets. Focus on good technique rather than heavy weights.

With this weight

3 sets of 5 reps Overhead squats

Rest 1-2 min between sets

Comment: Do the OH squats from rack.

B) Chin ups & Heavy DB snatch

B1: Chin ups w. tempo (4 sec down)

4 sets of 4 reps

B2: Heavy DB snatch

4 sets of 6-8 reps

Rest 1-2 min between sets

Comment: Add weight to the Chin ups if not challenged enough or use a band. Find a heavier DB than usual.

c) WOD

AMRAP 14

15 cal Ski erg
30 cal Bike erg

*E2MOM
2 Wall walks (get as high as possible)

Comment: Start the AMRAP by doing 2 Wall walks and continue with 2 wall walks every 2. minute until minute 14.

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