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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 4

Odense Crossfit program wallballs

Warm up

AMRAP 3

8 Plate ground to overhead
4 Burpees to plate
8 Plate squats

AMRAP 3

10 Kip swings
8 Push ups
10 Lunges


Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD - In teams of 2 

AMRAP 37
2 rounds

10 cal Assault bike
18 Double DB Man makers @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5 
20 cal Assault bike
38 Knee raises/knees to elbows/Toes to bar
30 cal Assault bike
58 Single unders/Double unders (both partners)

Rest 3 min

Then AMRAP until min 37

30 Double DB deadlift / Double DB overhead hold
30 Ring rows/Pull ups / Dead hang
30 V-ups / Hollow hold
30 Hand release push ups/Handstand push ups / Handstand hold

Comment: When you have completed 2 rounds of the first part then AMRAP until min. 36.
One partner doing the dynamic exercise and one doing the static exercise. Share as you like.

Individual WOD

AMRAP 32
2 rounds

10 cal Assault bike
9 Double DB Man makers @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5 
10 cal Assault bike
19 Knee raises/knees to elbows/Toes to bar
15 cal Assault bike
29 Single unders/Double unders

Rest 3 min

Then AMRAP until min 32

30 Double DB deadlift
30 Ring rows/Pull ups
30 V-ups
30 Hand release push ups/Handstand push ups

Comment: When you have completed 2 rounds of the first part then AMRAP until min 32.
previous training
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