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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

EMOM 8

1: 40 sec Disolations with stick
2: 40 sec Kneeling circles on wall
3: 40 sec Wall squat w. twist 
4: 40 sec Plank toe touch

2 rounds with empty barbell:

5 x Snatch deadlift
5 x Hang snatch pull
5 x Hip Power snatch
5 x Hang power snatch
5 x Tempo Power snatch (3 sec to hip)
5 x OH squats

A) Hang Power Snatch

EMOM 10

1 x Hang Power Snatch

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

Then with the same weight

4 sets of 4 reps Snatch Pull 

Rest as needed

b) Back Squat & Bench Press

B1: Back Squat

4 sets of: 5-5-4-4 reps

B2: DB Bench press

4 sets of: 6 reps

Rest 2-3 min between sets

Comment: Do some warm up sets and then all the 4 sets with the same heavy weight. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

c) WOD

AMRAP 12

1-2-3-4-5…
Rope pull/Rope Climb
2-4-6-8-10…
Thrusters @30/45 Intermediate: @35/50
Shuttle Run

Comment: 1 x Shuttle run= 2 x 7,5 m

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