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 1

Odense Crossfit program wallballs

Warm up

2 Rounds

5 x Walkouts
10 x Seated banded Hip abduction 
30+30 sec Wall squat with twist 

3 Rounds - with empty BB

10 x Elbow rotations 
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
5 x Hang Muscle clean
5 x Squat cleans

A) Front squat

4 sets of 8 reps Front Squat

Rest as needed

Comment: Do some warm up sets and then 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 rep before failure).

b) Clean complex

E2MOM 12

2 x Hang Power Clean + 1 x Power Clean

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

C) WOD

7 Rounds for time

10/14 Cal Row
7 Hang Power Clean @30/45 Intermediate: @40/60

TC: 14

d) Accessory

EMOM 9

1: 30-45 sec Weighted plank hold
2: 14-20 Alternating single leg v-ups
3: 30-45 sec Heavy KB farmer hold

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