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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 3 Training 3

Odense Crossfit program wallballs

Warm up

3 Rounds - with empty BB

10 x Goodmornings
5 x Jefferson curl
10 x Strict press

A) Sumo deadlift

4 sets of 6 reps Sumo deadlift

Rest as needed

Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).

B) Pull ups & Ring rows

E2MOM 10

4-6 Strict Pull ups + 8-10 Ring rows

Comment: Go directly from Pull ups to Ring rows. Use a band for pull ups if necessary.

C) Toes to rings

EMOM 6

1: 9-15 cal Assault bike
2: 40 sec max Toes to rings

Comment: If you are challenged, then try to get your feet as close to the rings as possible.

D) WOD

E5MOM x 4

200 m run
15 GHD sit ups
12 Double DB clean and jerk 2x10/15 Intermediate: @2x15/22,5
12 Burpee DB step ups

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