Who are we?
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.
musclefit-logo

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 4 Training 2

Odense Crossfit program wallballs

Warm up

EMOM 6

1: 50 sec Banded Pulldown 
2: 50 sec OH squat bodyweight 
3: 50 sec 90 degree external rotation 

2 rounds

5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats

A) Clean & Jerk

Build to a heavy 1 rep of Clean & Jerk

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure). You decide whether you do Power/Squat clean and Split/Power jerk.

Use 80-85 % of the weight

3 sets of 2 x Clean & Jerk

Rest as needed

b) Alternating isometric chest supported DB row, Flat bench

4 sets of 8 reps (4 on each arm)

Rest 2 min between sets

Comment: The first row (with both arms) doesn't count as a rep. Do the 4 sets with the same heavy weight.

c) WOD

AMRAP 10

6 Bar facing Burpees
8 Power Snatch @25/35 Intermediate: @30/45
10/12 Cal Assault Bike

previous training
next training
arrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram