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

EMOM 4

1: Disolations with stick
2: 30+30 sec Wall squat with twist 
3: Banded full T hip opener (left leg) 
4: Banded full T hip opener (right leg) 

2 rounds with empty barbell

5 x Snatch deadlift
5 x Muscle snatch from hang 
5 x Press from neck with snatch grip 
10 x Overhead squats

A) Snatch complex

E2MOM 12

2 x Power Snatch + 1 x Squat Snatch

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

b) Bench press

4 sets of 8 reps Bench press

Rest 1-2 min between sets

Comment: Do some warm up sets and then use the same weight in the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).

C) WOD 

AMRAP 6

30 Cal Standing Bike
30 DB Box Step overs @12,5/17,5 Intermediate: @15/22,5
3 Double DB Devils Press @2x12,5/17,5 Intermediate: @2x15/22,5

Rest 2 min

AMRAP 6

20 Cal Standing Bike
20 DB Box Step overs
2 Double DB Devils Press

Rest 2 min

AMRAP 6

10 Cal Standing Bike
10 DB Box Step overs
1 Double DB Devils Press

D) accessory 

3 rounds

20 m Front rack + OH walk (left in FR + right in OH) 
20 m Front rack + OH walk (right in FR + left in OH)

Rest 1-2 min between rounds

Comment: Do the 20+20 meter without rest and then rest 1-2 min after each round.

previous training
next training
arrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram