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.
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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 3 Training 4

Odense Crossfit program wallballs

Warm up

3 Rounds

5 x Shoulder extension crab position
4 x Walkout with hip stretch
6 x Jumping Squats
10 sec. Dead Hang
6 Cal Row


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

TeamWOD - In teams of 2 

For time

15 km Bike erg

Interval A:

4 Shuttle Runs
6 HR. Push ups/HSPU
8 Burpees

Interval B:

6 KB Clean & Jerk @8/12 Intermediate: @12/20 RX: @16/24
6 Goblet squats
6 Box Jump Overs

TC: 40

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

7 km Bike erg

Every 4. minut do 1 interval
Interval A:

4 Shuttle Runs
6 HR. Push ups/HSPU
8 Burpees

Interval B:

6 KB Clean & Jerk @8/12 Intermediate: @12/20 RX: @16/24
6 Goblet squats
6 Box Jump Overs

TC: 35

Comment: Start on interval A and then Bike until minute 4. Alternate between interval A and Interval B every 4. minute.

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