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

10 x Active hinge 
30+30 sec Pigeon stretch (each leg) 
30+30 sec Wall squat w. twist 

2 rounds with empty barbell

5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch

A) Snatch complex

6 sets of: 1 x Squat Snatch + 1 x Snatch Balance + 1 x Squat Snatch + 1 x Overhead Squat

Rest as needed

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

b) 1 arm DB row

5 sets of 5 reps row (each side)

Rest 1-2 min between sets

C) Pistol Squats

3 Rounds

10 x Alternating Ring assisted Pistol Squats (5 each leg) / 10 x alternating pistol squats
5-8 x tempo pistol squats on a box (each leg) (4 sec down + 1 sec in bottom)

Rest as needed

Comment: Go 4 sec down on each rep. If possible do a pistol squat back up, otherwise step back on the box. Focus on the slow phase down.

d) WOD

4 Rounds for time

9 Thrusters (unbroken) @25/35 Intermediate: @35/50
12 Ring rows/Pull ups
12/16 cal Assault Bike

TC: 15

Comment: Try to do all the thrusters unbroken in every round

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