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 2

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

5 sets of 5 reps front squat

Rest 1-2 min between sets

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

B) 1 arm row

6 sets of: 8-6-4-4-6-8 reps 1 arm row (each side)

Rest as needed

Comment: Build up in weight when reps get fewer and drop in weight when reps increase.

C) WOD

5 Rounds

3 Wall walks
9 KB swings, @20/28 Intermediate: @24/32
12 Box Jumps
14/18 Cal Ski

TC: 20

Comment: The weight on KB swings are supposed to be heavy

D) Accessory

4 rounds

2+2 Turkish get up 

Rest as needed between rounds 

Comment: Do two TGU on each side. Do the Turkish get up with good technique but try to challenge yourself with the weight.

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