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

Uge 4 Træning 5

Odense Crossfit program wallballs

Warm up

EMOM 8

1: 10-15 Ring rows
2: 20-30 sec Dead hang 
3: 50 sec Assault bike (slow pace)
4: 10-15 Kettlebell swings (light weight)

Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD

For time

500 weighted step ups w. DB @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25

a

5 Squat cleans @30/40 Intermediate: @35/50 RX: @40/60
10 Ring rows/pull ups
300 m bike

b

5 S2OH @30/40 Intermediate: @35/50 RX: @40/60
10 Knee raises/knees to elbows/T2B
300 m bike

TC: 38

Comment: One partner does a round while the other partner does as many weighted step ups as possible. Alternate between A and B. The workout ends when 500 step ups are completed.

Individual

For time

250 weighted step ups w. DB @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25

E2MOM
A

3 Squat cleans @30/40 Intermediate: @35/50 RX: @40/60
5 Ring rows/pull ups
200 m bike

B

3 S2OH @30/40 Intermediate: @35/50 RX: @40/60
5 Knee raises/knees to elbows/T2B
200 m bike

TC: 38

Comment: Alternate between A and B every 2 minutes. The workout ends when 250 step ups are completed. Start the workout with A.

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