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 4

Odense Crossfit program wallballs

Warm up

EMOM 8

1: 8/10 cal row
2: 8 x Scapula push ups + 8 x Pike HSPU on floor 
3: 6 x Burpee broad jump 
4: 12 x Squat to stand 


Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD - In teams of 2

Buy in: 100 WB’s
8 runder YGIG (Full round):

8 Power cleans @30/45 Intermediate: @35/50 RX: @40/60
10 Burpees over bar

Then:

For time (share as you like):

100 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
80 Lunges w. DB
60 Shoulders to overhead @30/45 Intermediate: @35/50 RX: @40/60
40 Ring rows/Pull ups/Chest to bar
20 Thrusters @30/45 Intermediate: @35/50 RX: @40/60

Buy out: 100 cal ski erg
TC: 41

Individual WOD

Buy in: 50 WB’s
4 runder:

8 Power cleans @30/45 Intermediate: @35/50 RX: @40/60
10 Burpees over bar

Then:

For time:

50 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
40 Lunges w. DB
30 Shoulders to overhead @30/45 Intermediate: @35/50 RX: @40/60
20 Ring rows/Pull ups/Chest to bar
10 Thrusters @30/45 Intermediate: @35/50 RX: @40/60

Buy out: 50 cal ski erg
TC: 35
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