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 4 Training 4

Odense Crossfit program wallballs

Warm up

3 Rounds

5 x Hindu stretch 
20 sec Hollow hold
20 sec Arch hold
5 x Shuttle runs
10 x Box step ups
5 x Burpees


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

TeamWOD - Teams of 2 - for time

AMRAP 8

3 Sync. Wall walks
20 Power Cleans (Split) @30/45 Intermediate: @35/50 RX: 40/60
60 Single unders/ 40 Double unders (both, same time)

Rest 2 min

AMRAP 8

20 Sync. Knee raises/knees to elbows/Toes to bar
30 Double DB Step overs (Split) @2x10/15 Intermediate: @2x12,5/17,5 RX: 2x15/22,5
20 Jumping squats (both, same time)

Rest 2 min

AMRAP 8

30 Sync. Wall balls @14/20 lbs
40 Box jumps (Split)
200 meter run (both, same time)

Rest 2 min

AMRAP 8

10 Sync. Double DB Snatch @2x10/15 Intermediate: @2x12,5/17,5 RX: 2x15/22,5
30 Front squats (Split) @30/45 Intermediate: @35/50 RX: 40/60
20 Atomic sit ups /V-ups (both, same time)

Individual WOD

AMRAP 8

3 Wall walks
10 Power Cleans @30/45 Intermediate: @35/50 RX: 40/60
60 Single unders/ 40 Double unders

Rest 2 min

AMRAP 8

20 Knee raises/knees to elbows/Toes to bar
15 Double DB Step overs @2x10/15 Intermediate: @2x12,5/17,5 RX: 2x15/22,5
20 Jumping squats

Rest 2 min

AMRAP 8

30 Wall balls @14/20 lbs
20 Box jumps
200 meter run

Rest 2 min

AMRAP 8

10 Double DB Snatch @2x10/15 Intermediate: @2x12,5/17,5 RX: 2x15/22,5
15 Front squats @30/45 Intermediate: @35/50 RX: 40/60
20 Atomic sit ups /V-ups

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