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 5

Odense Crossfit program wallballs

Warm up

emom 8

1: Single unders
2: Walkouts
3: Easy row
4: AMRAP: 4 Lunges + 4 Air squats


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

TeamWOD

2 Rounds (1 round = all 3 parts)

18 Sync. Alt. DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
18 DB overhead squat
18 Sync. Knee raises/knees to elbows/T2B
18 DB devils clean
18 Sync. Alt. DB snatch

Rest 1 min

16 m. Sync. BB overhead walking lunges @25/35 Intermediate: @35/50 RX: @40/60
16 Power cleans / while other holds bb in front rack
16 Sync. Ring rows/Pull ups
16 Power cleans / while other holds bb in front rack
16 m. Sync. BB back rack walking lunges

Rest 1 min

6 Rope pulls /Rope climb
12 Burpee to target/ burpee pull ups / burpee c2B
24 Pistol squats on a bench / Pistols squats
32 m. D-Ball carry / While other holds D-ball

Rest 3 min between the 2 rounds

TC: 43

Individual WOD

2 Rounds (1 round = all 3 parts)

18 Alt. DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
9 DB overhead squat
18 Knee raises/knees to elbows/T2B
9 DB devils clean
18 Alt. DB snatch

Rest 1 min

16 m. BB overhead walking lunges @25/35 Intermediate: @35/50 RX: @40/60
8 Power cleans
16 Ring rows/Pull ups
8 Power cleans
16 m. BB back rack walking lunges

Rest 1 min

3 Rope pulls /Rope climb
6 Burpee to target/ burpee pull ups / burpee c2B
12 Pistol squats on a bench / Pistols squats
16 m. D-Ball carry

Rest 3 min between the 2 rounds

TC: 38
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