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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.
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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 5 Training 4

Odense Crossfit program wallballs

Warm up

2 Rounds

10 x Dislocation (with a stick)
10 x Cat & Cow
10 x Hip thruster 

3 Rounds

10 x Ring rows
15 x Air squats
20 x Mountain climbers
8/10 cal Machine


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

TeamWOD - Teams of 2

For time

15 km Bike erg

Interval A:

15 Box jumps
10 Push ups
10 Double DB thruster @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

Interval B:

15 Wall balls 14/20 lbs
10 V-ups
10 Double DB Clean and jerk @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

TC: 36
Comment: One partner on the bike and one partner doing one of the intervals. Alternate between interval A and Interval B. You can only start cycling when your partner has started the exercises.

Individual WOD

For time

6 km Bike erg

Every 5. minut do 1 interval
Interval A:

15 Box jumps
10 Push ups
10 Double DB thruster @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

Interval B:

15 Wall balls 14/20 lbs
10 V-ups
10 Double DB Clean and jerk @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

TC: 35
Comment: Start on interval A and then Bike until minute 5. Alternate between interval A and Interval B every 5. minute.
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