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

EMOM 6

1: 40 sec Cat & cow
2: 40 sec Cossack squat 
3: 40 sec Rocking push ups 

2 rounds

10 x Single leg bodyweight Hip thrust (left leg) 
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups

A) Deadlift

6 sets of 3 reps Deadlift

Rest 2-3 min between sets

Comment: Do some warm ups sets and then the 6 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

b) Ring Rows/Elevated Ring Rows

4 sets of 8 reps elevated ring rows

Rest 1-2 min between sets

C) WOD

For Time

1-2-3-4-5-6

Power Clean @35/50 Intermediate: @45/65
Target Burpees/Burpee Chest to bar

Rest 3 min

6-5-4-3-2-1

Squat Clean
Pike Push ups/Kipping HSPU

TC: 21

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