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.
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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 3 Træning 4

Odense Crossfit program wallballs

Opvarmning


2 runder med tom vægtstang

10 x Skiftevis albueløft med stangen i front rack
5 x Dødløft
5 x Muscle clean (fra hæng)
5 x Front squats
5 x Strict press

A) Clean & front squat

5 sæt: 1 x pause squat clean (3 sek under knæ) + 1 x hang squat clean + 1 x pause front squat (3 sek i bunden af squattet)

Hold 2 min pause mellem

Kommentar: Lav et par opvarmningssæt inden de 5 sæt.

Derefter med samme vægt:

EMOM 5

3 Front squats

b) WOD

EMOM 16

1: 10/14, 12/16, 14/18 cal roning
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause

c) Accessory

2-3 runder

10 x side bend (til hver side) 
10 x Back extension, diagonal 
10 x Ab-mat situps med DB på bryst

Hold pause efter behov

Kommentar: Brug to lette håndvægte/vægtskiver til diagonale back extensions.

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