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 1

Odense Crossfit program wallballs

Warm up

WITH A STICK:

10 x Dislocations
10 x OH squat
10 x Sotts press 

2 ROUNDS WITH AN EMPTY BARBELL

5 x Snatch deadlift
5 x Snatch pull 
5 x Hip power snatch
5 x OH squat

A) Power snatch

Build to a heavy 2 rep of Power snatch

Rest as needed

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

Afterward with the same weight do 3 sets of 4 snatch pulls.

Rest 1 min between sets

B) Pause Back Squat

4 sets of 6 reps back squat with 3 sec in the bottom

Rest 1-2 min between sets

Comment: pause for 3 sec in the bottom of your squat. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) WOD

For time
21-15-9

Knee raises/knees to elbows/T2B
Cal Assault bike
Box jumps

2 min rest

21-15-9

DB Push press @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
Cal Ski
Weighted box step overs @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5

TC: 24

D) 21’s biceps curls

3 rounds

7 bottom half biceps curls (bottom to 90 degrees angle)
7 top half biceps curls (90 degrees angle to top)
7 full biceps curls (bottom to top)

Comment: Do all 21 reps without rest and then rest as needed before the next round. Do it either with DB’s or a barbell but use the same weight for all 3 parts.

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