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

5 x Scapula pull ups 
5 x Walkouts
5 x Jefferson curl w. KB (light weight)

A) Pull ups

Two versions depending on your level

If you are good at pull ups then try to build up some weight. If you are struggling with pull ups, then get a lot of reps in 2 min with or without a band.

Version 1: AMRAP 2

(Banded) strict pull ups

Comment: Do as many pull ups as possible with as little help as possible. If you are doing your pull ups with a band, then choose a band where you will still be challenged.

Then:

3 sets of: 2 (banded) strict pull ups + 10 ring rows
Rest 1-2 min between sets

Comment: Go directly from pull ups to ring rows.

Version 2 (RX): Build to a heavy 2 reps of Pull ups

Rest as needed

Comment: Add weight over 5-7 sets until you have reached a heavy 2 rep.

Then with the same weight

3 sets of 3 negative pull ups (5 sec down)
Rest 1-2 min between sets

B) Deadlift & Dual KB sumo deadlift

B1: BB Deadlift

4 set of 6 reps

4 set of 6 reps

Rest 2 min between sets

Comment: Go directly from BB deadlift to Double KB sumo deadlift. Choose some heavy KB’s. RIR 4 on BB deadlift. RIR= Reps in reserve (performed with a weight where you can do 4 more reps before failure).

c) WOD

AMRAP 20

1 km Bike erg
12 Knee raises/knees to elbows/T2B
14 Double DB FR. squat @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
16 atomic sit ups /V-ups

d) Pump Work

EMOM 6

1: 12 DB Bench press
2: 30 sec Push ups

Comment: Do the push ups on your knees if you are challenged.

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