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

3 Rounds - with empty BB

8+8 x Single leg deadlift 
6 x Muscle clean
6 x Thrusters

A) Clean complex

5 sets of: 2 x TNG Power clean + 1 x Hang Squat clean

Rest 2 min between sets

Comment: Do some warm up sets and then build up in weight over the 6 sets. The 2 Power cleans have to be TNG. TNG = Touch and go (go immediately to the next rep).

With 65-75 % of the weight

EMOM 4

4 x TNG Hang squat cleans

B) Deadlift

5 sets of 8-8-6-4-4 reps Deadlift

Rest 2 min between sets

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

C) Handstand push up

2-3 rounds

20 Plank shouldertaps 
5-8 Pike handstand push ups 
3-5 Kipping handstand push ups

1-2 min rest between exercises

Comment: Use a AB-mat under your head for the Pike handstand push ups if you are challenged.

D) WOD

AMRAP 16 - 2-4-6-8-10….

OA devils press @12,5/17,5 Intermediate: @15/22,5
Ring rows/Pull ups
DB OH squats
Pike handstand push ups / Handstand push ups

Comment: If you are challenged in DB OH squats, then do DB goblet squats instead.

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