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 1 Træning 4

Odense Crossfit program wallballs

WARM UP

3 ROUNDS WITH EASY PACE

5 x Shoulder rotations/dislocations with wooden stick
10 x Side rotation with wooden stick (Rotate upperbody from side to side)
5 x Jefferson curls
5 x Goodmorning with wooden stick
10 x Lunges
5 x Down ups

A) DEADLIFT

3 sets: 10-8-6

90 sek. rest between the sets

B) Split jerk

5 sets of 3 reps

2 sec. pause in the dip + 2 sec. pause in the catch

90 sec. rest between sets

C) WOD

EMOM 16

1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead @25/35 Intermediate: @35/50 RX: @40/60
3: 24 alternating V-ups
4: AMRAP: 5 x Ring rows/Pull ups/Chest to bar + 5 x Pushups + 5 x Air squats

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