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 2

Odense Crossfit program wallballs

Warm up

2 Rounds
2 rounds with empty barbell:

5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press

A) Clean Complex

E3MOM 15

2 x Power Clean + 1 x Squat Clean

Comment: Do some warm up sets and then start with a heavy weight. Build up in weight if possible.

b) Kipping Handstand Push ups

5 sets of 4 reps of tempo Handstand push ups (4 sec down)

Rest 2 min between sets

Comment: Go 4 sec down and then do a kipping handstand push up if possible. You decide the height. If you are challenged, build up with plates and/or ab-mats

C) WOD

AMRAP 6

12 KB Swings @16/24 Intermediate: @20/28
12 Knee raises/knees to elbows/T2B
12/15 Cal Ski erg
60 Single unders/Single Crossovers

Rest 2 min

AMRAP 4

12 Knee raises/knees to elbows/T2B
12/15 Cal Ski erg
50 Single unders/Single Crossovers

Rest 2 min

AMRAP 2

8/10 Cal Ski erg
40 Single unders/Single Crossovers

D) Accessory

3 rounds

10 Weighted GHD sit ups w. wall ball
20-30 sec GHD Sit up Hold
20-30 sec x Copenhagen plank (each side) 

Rest as needed between rounds

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