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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.
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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 3 Træning 5

Odense Crossfit program wallballs

Warm up

EMOM 4

10+10 x Thoracic spine rotation 
10 x Alternating squat thoracic rotation 

EMOM 6

1: 50 sec easy row
2: AMRAP: 4 air squats + 4 lunges
3: AMRAP: 1 walkout + 2 push ups


Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD

AMRAP 20 - YGIG, full round

2 Power cleans @30/45 Intermediate: 40/60 RX: 45/65
4 Front rack lunges
6 Deadlift
4 Bar facing burpees
2 Shuttle runs 

3 min rest
For time - Share as you like

20 Overhead squats @30/45 Intermediate: 40/60 RX: 45/65
40 Clapping push ups 
60 Sync. Wall balls
4000 meter Bike
20 Sync. Power clean & Jerk

TC: 20
Comment: 1 shuttle run = 2 x 7,5 m. Touch the ground at every turn.
In the second part you share all the exercises except the sync wall ball and sync clean & Jerk. If you are challenged then do your clapping push ups on your knees.

Individual WOD

AMRAP 15

2 Power cleans @30/45 Intermediate: 40/60 RX: 45/65
4 Front rack lunges
6 Deadlift
4 Bar facing burpees
2 Shuttle runs 
1 min rest

3 min rest
For time

10 Overhead squats @30/45 Intermediate: 40/60 RX: 45/65
20 Clapping push ups 
60 Wall balls
2000 meter Bike
20 Power clean & Jerk

TC: 20
Comment: 1 shuttle run = 2 x 7,5 m. Touch the ground at every turn.
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