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 1 Training 1

Odense Crossfit program wallballs

Warm up

2 Rounds
2 rounds with empty barbell

5 x Torso twist 
10 x Elbow rotations 
5 x Deadlift
5 x Muscle clean 
5 x Front squats
5 x Strict press
5 x Jerk

A) Clean & Jerk Complex

E3MOM 15

1 x Power Clean + 1 x Hang Power Clean + 2 x Hang Squat Clean + 2 x Power Jerk + 1 x Split Jerk

Comment: Do some warm up sets and then build up in weight over the sets.

b) Deadlift

4 sets of 12 reps Deadlift

Rest 1-2 min between sets

Comment: Build up in weight over the 4 sets to a heavy 12 reps of deadlift.

Use this weight and do

3 sets of: 10-8-6 reps deadlift w. 30 sec rest between sets.

C) WOD 

AMRAP 16

1 Rope Climbs
12 DB Snatch (One side, left) @12,5/17,5 Intermediate: @15/22,5
12 DB Front rack Reverse Lunges (Left)
12 DB Snatch (one side, right)
12 DB Front rack Reverse Lunges (Right)
12 DB facing burpees
18 A-jumps 

Comment: Get as high up in the rope as possible or do rope pulls instead.

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