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 3

Odense Crossfit program wallballs

Warm up

2 rounds with an empty barbell

5 x Jefferson curls
5 x Torso twist
8 x Front rack lunges
5 x Deadlift

A) Deadlift

Build to a heavy set of 3 reps deadlift

Rest as needed

Comment: Build up over 4-6 sets until you have reached a heavy 3 reps of deadlift. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).

B ) Chin ups & rack dips

(Banded) Chin ups / weighted chin ups

4 sets of 6 reps

(Banded) Rack dips / weighted rack dips

4 sets of 6 reps

1-2 min rest between sets

Comment: Use a band in both exercises if you are challenged. If you are not challenged enough, add weight.

c) WOD

AMRAP 17

14 Ring rows/pull ups
14 Front squats @25/35 Intermediate: @30/45 RX: 35/50
14 Atomic sit ups / V-ups
14 Shoulders to overhead
14 KB swings @16/24 Intermediate: @20/28 RX: @24/32

D) Accessory

3 rounds

20 m Loaded overhead carry w. BB + hanging KB’s 
20 m KB Farmers walk (heavy)

1-2 min rest between rounds

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