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

Week 4 Training 1

Odense Crossfit program wallballs

Warm up

2 Rounds

20 sec Pigeon stretch (each leg)
8 x Bear rolls 

AMRAP 6

8-10 x Cal Row
8 x Lunges
6 x Ground to overhead with a plate 
4 x Burpees to plate (Jump to plate)


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

TeamWOD - split anyhow

5 rounds

50 Single unders/Double unders
20 DBL DB hang clean to reverse lunge
20 Push ups
10 Burpees

3 rounds

50 Single unders/Double unders
20 DBL DB hang clean to reverse lunge
20 Sync. DB + BB Shoulders to overhead (one partner w. 2xDB and one partner w. BB)
15 Burpees over bar

1 rounds

50 Single unders/Double unders
20 DBL DB hang clean to reverse lunge
20 Sync. DB + BB Thruster (one partner w. 2xDB and one partner w. BB)
30 DBL DB Devils press

TC: 38

DBL DB: @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5
BB: @25/35 Intermediate: @30/45 RX: @35/50

Individual WOD

5 rounds

25 Single unders/Double unders
10 DBL DB hang clean to reverse lunge
10 Push ups
5 Burpees

3 Rounds

25 Single unders/Double unders
10 DBL DB hang clean to reverse lunge
20 DBL DB Shoulders to overhead
10 Burpee over DB

1 Round

25 Single unders/Double unders
10 DBL DB hang clean to reverse lunge
20 DBL DB Thruster
15 DBL DB Devils press

TC: 36

DBL DB: @2x10/15 Intermediate: @2x12,5/20 RX: @2x15/22,5

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