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 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

6 sets of: 1 x Squat Clean + 1 x Power Clean + 1 x Jerk w. 4 sec. in catch

Rest 2 min between sets

Comment: You decide whether you do Split/Power jerk. But hold 4 sec in catch position (power or split position). Do some warm up and then build up in weight over the sets.

with the same weight as fast as possible  

10 x Clean & Jerk

Comment: You decide whether you do Power/Squat clean and Split/Power jerk.

4 sets of 6 reps Deficit deadlift (5-10 cm) w. reset

Rest 2 min between sets

Comment: Stand on a plate that is about 5-10 cm. Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then use the same weight for the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) WOD 

EMOM 16

1: 6 Burpee box get over 
2: 8 Deadlift + 8 Hang Power Cleans @30/45 Intermediate: @35/50
3: 12-16 Ring rows/Pull ups
4: 6 D-ball cleans @50/70 lbs Intermediate @70/100 lbs

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