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 2

Odense Crossfit program wallballs

Warm up

2 rounds with an empty barbell

6 x Snatch deadlift
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell) 

A) Snatch

6 sets of: 1 x Snatch deadlift + 1 x Squat snatch + 1 x Hang squat snatch + 1 x OH squat

Rest 2 min between sets

Comment: Do some warm up sets and then build up in weight over the 6 sets.

B) Gorilla row & Arnold press

B1: Gorilla row w. tempo (3 sec down)

4 sets of 12 reps (total)

4 sets of 8 reps

Rest 1-2 min between sets

c) WOD

For time (accumulate following exercises)

300 Single unders/200 Double unders
150 Air squats
80 Push ups
30 Pull ups/20 Chest to bar

TC: 17

Comment: Divide the repetitions as you like. Use a band if you are challenged.

d) Accessory

2-3 Rounds

20 x Walking plank over plate 
20-40 sec Deadhang

Rest as needed

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