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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 Rounds

8 x Bear rolls 
8+8 x One leg KB deadlift (light KB) 
8 x Cat & cow 

2 ROUNDS WITH AN EMPTY BARBELL

4 x Jefferson curl w. rotation 
10 x Elbow rotations 
6 x Muscle clean
8 x Good morning 
6 x Thrusters

A) Power clean

Build to a heavy 2 rep of Power clean

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 2 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

With 80-85% of the weight

Every 30 sec x 8: 1 x Power clean

B) Single leg deadlift

4 sets of 8 reps (each leg) Single leg deadlift

Comment: Do some warm up sets and then use the same weight for the 4 sets.

C) wod

For time
21-15-9-6-3

Alternating DB snatch @12,5/20, Intermediate: @15/22,5
OH reverse Lunges
Burpees over DB

TC: 15

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