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 4 Training 5

Odense Crossfit program wallballs

Warm up

10 x Cat and Cow
10 x Alternating squat thoracic rotation 

AMRAP 5 - slow pace

2 x Burpees
4 x Ground to overhead with Wall ball
6 x Easy ring rows
8 x Lunges with Wall ball


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

TeamWOD

Chelsea
EMOM 20 (YGIG, full round)

5 Ring rows/pull ups
10 Push ups
15 Air Squats

Directly into
Grace
For time

30 Sync. Clean & Jerks @30/45 Intermediate: @35/50 RX: 43/61

Directly into
Kelly
5 rounds for time

400 m run (Both)
30 box jumps (20/24 inch)
30 Wall balls

TC: 60

Chelsea = YGIG a full round each minute. Scaled with ring rows or do 10 air squats if not possible to reach every minute.
Grace = Do all 30 C&J’s sync.
Kelly = Run together and share box jumps and wall balls as you like.

Individual WOD

Chelsea
EMOM 10

5 Ring rows/pull ups
10 Push ups
15 Air Squats

Directly into
Grace
For time

30 Clean & Jerks @30/45 Intermediate: @35/50 RX: 43/61

Directly into
Kelly
5 rounds for time

400 m run
30 box jumps (20/24 inch)
30 Wall balls

TC: 50

Chelsea = Do a full round each minute. Scaled with ring rows or do 10 air squats if not possible to reach every minute.

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