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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 5 Training 3

Odense Crossfit program wallballs

Warm up

EMOM 5

1: 45 sec x Dislocations with stick
2: 45 sec x The Knight to hamstring stretch (left leg)
3: 45 sec x The Knight to hamstring stretch (right leg)
4: 45 sec x Dynamic Blackburn 
5: 30 sec x Split jerk strict press 

3 Rounds - with empty BB

10 x Elbow rotations 
5 x Push jerk
5 x Split jerk
5 x Front squat

A) WOD

21-15-9

Cal Bike erg
Cal Ski erg
V-ups
Leg behind pistol squats/Pistol Squats

TC: 15

b) Jerk Complex

E2MOM 12

2 x TNG Power Jerk + 1 x TNG Split Jerk

Comment: Do some warm up sets and then build up in weight over the EMOM.

c) Pull ups

4 sets of 6 reps Pull ups

Rest 1-2 min between sets

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