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

Uge 2 Træning 4

Odense Crossfit program wallballs

Opvarmning

2 runder med tom vægtstang

10 x Skiftevis albueløft med stangen i front rack
5 x Dødløft
5 x Muscle clean (fra hæng)
5 x Front squats
5 x Strict press

A) Clean complex

4 sæt: 2 x power clean + 3 x front squat + 1 x split jerk

Hold 2 min pause mellem

Kommentar: Byg op i vægt til et tungt complex. Lav først 3 opvarmningssæt. Vægten må ikke droppes mellem gentagelserne.

Derefter med samme vægt:

Pause front squat med 5 sek i bunden

3 sæt af 3 gentagelser
Hold 1-2 min pause mellem sættene

b) WOD

AMRAP 16

1 rope pulls /rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee (banded) pull ups 
12 HR. push ups
24 cal roning

c) Accessory

EMOM 9

1: 30-40 sek side planke (venstre)
2: 30-40 sek side planke (højre)
3: 30-40 sek planke

Kommentar: Skift mellem de tre øvelser.

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