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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 1 Training 3

Odense Crossfit program wallballs

Warm up

2 Rounds

5 x Walkouts
10 x Seated banded Hip abduction 
10 x Scapula pull ups

3 Rounds - with empty BB

10 x Elbow rotations 
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat

A) Front Squat & Ring Pull ups

A1: Front Squat

4 sets of 10 reps

A2: Ring Pull ups 

4 sets of 5 reps

Rest 2 min between sets

Comment: Do some warm up sets and do the 4 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
Use one or two bands if necessary for ring pull ups.

B) WOD

EMOM 15

1: Max cal Ski
2: 2-4 Wall walks
3: Max cal Assault Bike
4: 15 Ring rows / 12 pull ups / 10 C2B
5: Rest

C) Accessory

EMOM 12

1: 30 sec Weighted Arch hold w. DB/plate if possible 
2: 10 V-ups + 20 sec Hollow hold
3: Side Plank (Left) w. DB if possible 
4: Side Plank (Right) w. DB if possible

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