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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

2-3 Rounds

5+5 x Thoracic Rotation
10 x Active hinge 
5 x Roll-over into V-sit 

2 rounds with empty barbell:

5 x Deadlift
5 x Hang Muscle clean
5 x Front squat
5 x Push Press

A) Hang Power Clean

Build to a heavy 1 rep of Hang power clean

Rest as needed

Comment: Build up over 4-6 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

1 set of: max reps Hang Power cleans w. 80% of the weight
1 set of: max reps Hang Power cleans w. 70% of the weight

Rest 2 min between sets

b) Deadlift

E2MOM 12

5 x Deadlift at 70-75% of your 1RM Deadlift

Comment: Do some warm up sets and then use 70-75% of your 1RM for all sets.

c) WOD

AMRAP 11

8/10 cal Row
4 Squat snatch @25/35 Intermediate: @30/45
4 Bar facing burpees

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