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 1 Training 1

Odense Crossfit program wallballs

Warm up

3 Rounds

30 sec Pigeon stretch (each leg) 
5+5 Single leg glute bridge 
10 x Scapula pull ups
6-8 x Kip swings
4 x Walkouts with toe tap 
6 x Ring rows

A) Pull ups

6 sets of Tempo pull ups

2 sets of 6 reps (3 sec down)
2 set of 4 reps (4 sec down)
2 set of 1 rep (go down as slow as you can)

Rest 1-2 min between sets

Comment: Do a pull up and then go slowly down. Use a band if you are challenged. Add weight if you are not challenged enough.

6 sets of 4 reps One and a half Back squat

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 6 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) WOD 

For time

1200/1500 meter row

Every 2 min, 1 round of Cindy:

5 Ring rows/Pull ups
10 Push ups
15 air squats

TC: 14

Comment: Start with 1 round of Cindy. Cindy is not supposed to take longer than 1.20 min. Scale the exercises if it takes longer.

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