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 5 Træning 2

Odense Crossfit program wallballs

Warm up

10 x Prone press & pull 
30 sec Pigeon stretch (each leg) 

2 rounds with an empty barbell

5 x High pulls from hip (snatch grip)
5 x Muscle snatch
5 x Press behind the neck
5 x OH squats
5 x Behind neck press in squat stance
5 x Snatch balance

Spend 2 minutes rotating and stretching your wrists

A) Snatch

5 sets of: 1 x Power snatch + 1 x Hang power snatch + 1 x Snatch balance

Rest 1-2 min between sets

Comment: Do some warm up sets and then build up in weight over the 5 sets. You can’t drop the weight between reps. Focus on good technique rather than heavy weight.

b) Overhead squat

4 sets of 3 reps of Pause Overhead squat (pause for 3 sec in bottom position)

Rest 1-2 min between sets

Comment: Use the same weight in the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).

C) Pistol Squats

D) WOD

3 min on / 1 min off x 4

12/15 cal Row
8 Deadlifts @30/45 Intermediate: 40/60 RX: 45/65
6 Power cleans
4 Bar facing burpees
AMRAP Leg behind Pistol/Pistol squats

Total time: 15 min

Comment: Your score is your total number of pistol squats.

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