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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 1

Odense Crossfit program wallballs

Warm up

EMOM 6

1: 40 sec Cat & cow
2: 40 sec Cossack squat 
3: 40 sec Rocking push ups 

2 rounds

10 x Single leg bodyweight Hip thrust (left leg) 
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups

A) Deadlift

3 sets of 12 reps Deadlift

Rest 3 min between sets

Comment: Do some warm up sets and then the 3 sets with the same weight. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

b) Incline DB row & Y-raises & Reverse fly

B1: Chest supported incline DB row 

3 sets of 8 reps

B2: Incline Y-raises 

3 sets of 10 reps

B3: Bent over reverse DB fly 

3 sets of 8 reps

Rest 2 min after all 3 exercises (no rest between exercises)

C) WOD

For time

10-9-8-7-6-5-4-3-2-1
Double DB devils press @2x7,5/12,5 Intermediate: @2x10/15
Ring Rows/Pull ups

TC: 16

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