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 4

Odense Crossfit program wallballs

Warm up

With a barbell
2 rounds with a barbell:

10 x Tempo Deadlift (3 sec down)
5 x Hip power clean
5 x Hang power clean
5 x Front squat

5 x Tempo Strict press (3 sec down)
3 x Push press
3 x Push jerk (1 sec pause in catch)

a) Strict press

4 sets of 5 reps strict press

Rest 1-2 min between sets

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

b) Clean & Push jerk

3 sets of 2.2.2.2 reps

1 Clean + 1 Push jerk
Rest 20 sec between

Rest 2 min between sets

Comment: 1 set= 2.2.2.2. Do the 2 reps (1 Clean + 1 Push jerk ) then rest for 20 sec. Continue 4 times and afterward rest for 2 min. Repeat this in 3 sets.
Do some warm up sets. Begin heavy and try to build more weight every set. Do either power or squat clean, you decide.

c) Pistol squat

Two versions depending on your level. Then an EMOM for everyone.

Version 1 - 3 rounds of:

6+6 x Box pistol squats (6 reps each leg)
6+6 x Pistol squat with (light) plate 

Comment: For both exercises, get down as deep as possible. For the Box pistol squats, push against the floor to get up.

Version 2 (RX) - 3 rounds of:

6+6 x Tempo Box pistol squats (6 reps each leg w. 4 sec down)
4 x Alternating Dragon Pistol squat 

Rest as needed

d) WOD (Gymnastic workout)

EMOM 16

1: 3 Wall walks / 10-15 m Handstand walk
2: 10-20 Pistol squats
3: 50-70 Single unders / Double unders
4: Rest

Comment: In this workout there will be focus on the gymnastic skills of the week.

previous training
next training
arrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram