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 Squat to stand 
8 x Cossack squat 
4 x Walkout with 4 x scapula push ups

2 rounds with an empty barbell

10 x Elbow rotations 
5 x Clean deadlift
5 x Clean pull
5 x Hip squat clean
5 x Front squat

A) Clean Complex

E2MOM 12

1 x Hang power clean (above knees) + 1 x Hang power clean (below knees) + 1 x Power clean (from ground)

Comment: Build up over the EMOM. After the first two reps drop the weight and do the last rep from the ground.

B) Strict press

4 sets of 4 reps strict press

Rest 1-2 min between sets.

Comment: Do some warm up sets and then do the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

C) Toes To Bar

2-3 rounds

5-10 Toes to bar with box behind you 
5-10 Toes to bar with box in front of you 

Rest as needed between rounds

Then

Do 50-75 Knee raises/knees to elbows/T2B in as few sets as possible.

Comment: Choose a number and scaling where you get challenged. Try to do it as fast and in as few sets as possible.

C) WOD

AMRAP 16

2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters @30/45 Intermediate: @35/50 RX: @40/60
8 OA devils clean @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5


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