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.

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 4 Training 1

Odense Crossfit program wallballs

Warm up

2 rounds:

10 x supine scorpion 
3 x Walkout 
15+15 sec Lunges stretch 
8+8 x One arm KB front rack lunges (8 lunges for each arm)
8 x Russian KB Swings (light KB)

2 rounds with an empty barbell

5 x Torso twist 
6 x Deadlift
6 x Front squats
6 x Back squats

A) Back squat

Build to a heavy 1 rep of Back Squat

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 reps before failure).

With 85-90 % of this weight

EMOM 4

1 rep Back squat

b) Pull ups

EMOM 12

1: Cal assault bike 8/12, Intermediate: 10/14
2: ME Kipping pull ups
3: Rest

Comment: ME= max effort. If you can do 7-10 kipping pull ups within a minute, then don't use a band. If this is not possible then use a band.

C) WOD 

3 rounds

20 Thrusters @20/30, Intermediate: @25/35
25/35 cal row

Rest 30 sec

25/35 cal row
20 Bar facing burpees

Rest 2 min between rounds

TC: 25

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