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 2 Træning 1

Odense Crossfit program wallballs

Warm up

2 rounds with an empty barbell

6 x Jefferson curl
6 x Good morning
6 x Strict press from neck
6 x Back squat
6 x Muscle clean

A) Clean & Split Jerk

Build to a heavy 2 rep of clean (Power/squat) & Split jerk

Rest as needed

Comment: Build up over 4-6 sets until you have reached a heavy 2 rep. You can drop the weight after the first clean & jerk. It is optional to do your clean as a power or a squat clean. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).

Then with 90-95% of the weight:

3 sets of 1 rep clean (power or squat) & split jerk.

1-2 min rest between sets

B) Pause deadlift

4 sets of 4 reps deadlift with a pause (3 sec) just below your knees.

Rest 2 min between sets

Comment: Do a deadlift with a pause just below your knees at every 4 reps.
RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) WOD

AMRAP 30
5-10-15-20-25….

Cal Run OR Cal bike
DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
Cal Row
Burpees

Comment: If you don’t have an AirRunner do bike instead. Increase by 5 each round in 30 min.

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