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 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 2 reps deadlift

Rest as needed

Comment: Build up over 4-6 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).

Then with 90 % of the weight do 3 sets of 1 rep deadlift

Rest 1-2 min between sets.

B) Gorilla row & KB push ups

4 sets of 12 reps (total)

4 sets of 8-12 reps

1 min rest between sets

Comment: Try to get your chest down between the KB’s. If you are challenged, do the push ups on your knees.

c) WOD

AMRAP 25

600 m row
60 Wall balls 14/20 lbs
500 m row
50 KB clean @12/16 Intermediate: @16/24 RX: @20/28
400 m row
40 Burpees

D) Accessory

3 rounds

30-60 sec hang from the bar
10 GHD back extension 
8 Ring rows w. rotation 

Rest as needed

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