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 3 Træning 2

Odense Crossfit program wallballs

Warm up

8 x Bear rolls
8+8 x Bottom up KB press
8+8 x One leg KB deadlift
8+8 x One arm KB overhead lunges (8 lunges for each arm)

2 rounds with an empty barbell

5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck

A) Snatch complex

4 sets of: 2 x Hip power snatch + 2 x snatch balance

1-2 min rest between sets

Comment: Do some warm up sets before you start and then build up over the 4 sets. Don’t drop the weight between reps.

Then with 110-115 % of the weight

EMOM 5:

1 x snatch pull + 1 x power snatch

B) Pistol squats

2 rounds of:

10-30 sec hold in the top of a pistol squat (each leg) - stand on one leg with the other leg in front of you.
10-30 sec hold in the bottom of a pistol squat (each leg)  / 10 x Pistol squat hold with leg exchange 
6+6 Tempo pistol squats on a box (4 sec down) 

Rest as needed between rounds

Then

EMOM 4

6-10+6-10 x Pistol squat on a bench /pistol squats / pistol squats w. KB in front rack 
(First do 6-10 reps on one leg and then 6-10 on the other)

Comment: If you are challenged in your pistol squat, try putting a plate under your heel.

C) WOD

12-10-8-6-4-2-4-6-8-10-12

Cal Assault bike
Burpees

TC: 17

Comment: If you are a guy then do 2 more cal assault bike (14-12-10-8-6-4-6-8-10-12-14) each round but the same amount of burpees (12-10-8-6-4-2-4-6-8-10-12).

D) PUMP

EMOM 6

1: 30 sec Biceps curls w. barbell
2: 30 sec strict shoulder press w. barbell

Comment: Use an empty barbell. Focus on high reps and light weight.

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