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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 4 Training 3

Odense Crossfit program wallballs

Warm up

EMOM 6

1: 50 sec Banded Pulldown 
2: 50 sec OH squat bodyweight 
3: 50 sec 90 degree external rotation 

2 rounds

5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats

A) Deadlift

4 sets of 6 reps Deadlift

Rest 2 min between sets

Comment: Do some warm up sets and then the 4 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

b) Handstand Walk

3 Rounds

3 x Kick ups + handstand hold
10 x Handstand Shoulder taps 

Rest as needed

Then use 5-10 min to practice handstand walk

c) WOD

EMOM 28

1: 10 Ring rows/Pull ups
2: 6 Thrusters (BB) + 4-6 Box jump overs @25/35 Intermediate: @30/45
3: 6 Double DB Hang Cleans + 4-6 Double DB Box Step overs @2x10/15 Intermediate: @2x12,5/17,5
4: Rest

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