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

1 round of

10 x Dislocation (with a stick) 
10 x Scapula push ups 
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation 
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)

A) Strict press

6 sets of 3 reps Strict press

Rest 1-2 min between sets

Comment: Do some warm up sets. Then build up in weight over the first 3 sets and use the same weight for the last 3 sets.

b) Deadlift

5 sets of 4 reps pause deadlift w. 2 sec below knees

Rest 2 min between sets

Comment: Pause for 2 sec just below knees. Do some warm up sets and then the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).

C) WOD

2 min on/1 min off x 6

A:
5 Burpee box jumps
8 DB snatch @12,5/17,5 Intermediate @15/22,5

B:
6/8 cal Assault bike
2 Wall walks

d) Pump work

3 Rounds

10 x DB Hex Press
10 x DB Chest fly

Rest 1 min between rounds

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