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 5 Træning 4 (Deload)

Odense Crossfit program wallballs

Warm up

With a stick

10 x Dislocations

With a Kettlebell

8 + 8 x Kettlebell Halo 
8 x Jefferson curl

A) Strict press

4 sets of 8 reps

1 min rest between sets

Comment: Do a few warm up sets and do the 4 sets with a RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

b) Deadlift

4 sets: 6-8-8-6 reps

1-2 min rest between sets

Comment: Do a few warm up sets before the 4 sets. Do the 4 sets with the same weight. RIR 4 on 6 reps. RIR= Reps in reserve (performed with a weight where you can do 4 more reps before failure).

C) Pump work  

3 rounds:

8+8 Box step ups with 2 x DB
8 x Banded KB swing 
20 x Jumping squats

1-2 min rest after a full round

Comment: Do all 3 exercises without rest.

d) wod

No WOD today. Spend 15-20 min on mobility and extra recovery instead.
previous training
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