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 4

Odense Crossfit program wallballs

Warm up

AMRAP 6

6 x Shuttle run
6 x Ring rows
6 x Down ups
6 x Reverse lunges
6 x Ground to overhead 


Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD - In teams of 2 

AMRAP 36

80 cal Row / Partner in Double KB FR. hold @2x8/16 Intermediate: @2x12/20 RX: @2x16/24 (split anyhow)

Into

21-21-15-15-9-9-3-3 (alternate every set between partners)

Thrusters @20/30 Intermediate: @25/35 RX: @35/50

Into

20-40-60

Single unders/Single Crossovers (both partners)

2-4-6

Sync. Target burpees/Sync. Burpee pull up/Sync. Burpee Bar muscle up

Into

Max rounds (split anyhow):

20 Double DB step overs @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5
20 Sync. Alt. DB snatch
20 Knee raises/knees to elbows/Toes to bar
20 Double DB Floor press

Individual WOD

AMRAP 31

40 cal Row

Into

21-15-9-3

Thrusters @20/30 Intermediate: @25/35 RX: @35/50
*Rest for 40-30-20 sec between the sets

Into

20-40-60

Single unders/Single Crossovers

2-4-6

Target burpees/Burpee pull up/Burpee Bar muscle up

Into

Max rounds

10 Double DB step overs @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5
20 Alt. DB snatch
10 Knee raises/knees to elbows/Toes to bar
10 Double DB Floor press

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