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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.
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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 2 Training 3

Odense Crossfit program wallballs

Warm up

2 Rounds

5 x Walkouts
10 x Seated banded Hip abduction 
10 x Scapula pull ups

3 Rounds - with empty BB

10 x Elbow rotations 
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat

A) Front squat

4 sets of 4 reps tempo Front squat (6 sec down)

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 4 sets. Try to go explosively up again. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

B) Banded Pendlay row & Upright row

B1: Banded Pendlay row 

5 sets of 8 reps

B2: DB Upright row 

5 sets of 10 reps

Rest 1-2 min between sets 

C) WOD

EMOM 16

1: 80 Single unders/60 Double unders
2: 14-16 DB snatch @12,5/17,5 Intermediate: @15/22,5
3: 8-12 Burpee over DB
4: 14-16 GHD sit ups

D) Accessory

3 rounds

12 Rower pike ups 
12 Rower hamstring curls 

Rest 1 min between rounds

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