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 3

Odense Crossfit program wallballs

Warm up

2 Rounds

10 x Disolations with stick
10 x Cat & cow 
10 x Banded Pulldown 
10 x Banded Goodmorning 
10 x Scapula Pull ups 
6 x BB Jefferson curls 

A) Pull ups

4 sets of 3 reps tempo Pull ups (3 sec down)

Rest as needed

Comment: If not possible then use a band

b) Romanian Deadlift

4 sets of 10 reps Romanian Deadlift

Rest 2 min between sets

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

C) WOD

7 Rounds

6 OH Squats @25/35 Intermediate: @30/45
7 Ring rows/Pull ups
6 Box jumps/High Box Jumps @24/30 inch

TC: 14

d) Pump Work

20 sec on/10 sec off x 6

Barbell curls

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