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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 2

Odense Crossfit program wallballs

Warm up

1 round of

10 x Dislocation (with a stick) 
10 x Scapula push ups 
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation 
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)

A) Snatch complex

5 sets of: 1 x Snatch deadlift + 1 x Hang power snatch + 1 x Snatch balance

Rest as needed

Comment: Do some warm up sets and then build up in weight over the 5 sets.

b) Elevated ring rows & Barbell Bulgarian Split squat

B1: Elevated ring rows (pause for 2 sec in top position of every rep)

4 sets of 6 reps

B2: Barbell Bulgarian Split squat 

4 sets of 8 reps (each leg)

Rest 2 min between sets

C) WOD

30-20-10

Cal Bike erg
Leg behind pistol squats/Pistol squat
Ring rows/Pull ups

TC:15

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