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 2 Training 3

Odense Crossfit program wallballs

Warm up

2 Rounds

8 x Squat to stand 
8 x Scapula push ups 
5 x Push ups in different positions (start wide and go into a close position)
10 x Lunges
8 x Ring rows
5 x Shoulder extension crab position 
20 sec. External shoulder rotation on each side 

A) Close grip Bench Press + Bench Press

5 sets of: 3 x Close grip Bench Press + 4 x Bench Press

Rest 2 min between sets

Comment: Do 3 reps of Close grip Bench Press, then place the BB in the rack and go immediately to 4 reps regular Bench Press. Do some warm up sets and then build up over the first 3 sets and use the same weight in the last 2 sets.
RIR 2 in Close grip Bench Press. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

4 sets of 5 reps One and a half deadlift

Rest 2-3 min between sets

Comment: Do some warm up sets and then do the 4 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

C) WOD 

AMRAP 12 | 2-4-6-8-10-12…

Ground to overhead @25/35 Intermediate: @35/50
Back rack reverse lunges
Bar facing burpees

Comment: Ground to overhead can be a snatch or a clean + shoulder to overhead

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