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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

2 Rounds of:

10 x Cat & cow
10 x Banded Goodmornings
10 x Banded face pulls 
10 x Single arm banded upright row (each arm)

3 Rounds of:

10 cal Assault bike (moderate pace)
8 Deadlift (light weight)

A) Deadlift

5 sets of 3 reps Deadlift

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for all 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).

b) 1 arm DB row

4 sets of: 8-5-5-8 reps (each arm)

Rest 1-2 min between sets

Comment: Increase the weight when reps get fewer and drop in weight when reps increase

c) WOD

For time

150 wall balls

*Every min: 4 Burpee box jump over

TC: 19

Comment: Start with Burpee box jump over.

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