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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 1

Odense Crossfit program wallballs

Warm up

2 Rounds - with empty BB

5 x BB jefferson curl
5 x BB Goodmornings
10 x Back rack Elbow rotations 

2 Rounds - with empty BB

5 x Deadlift
5 x Muscle clean from hip
5 x Power clean w. 3 sec pause in catch
5 x Front squat
5 x Strict press
5 x Power jerk w. 3 sec pause in dip and catch

A) Clean & Jerk complex

5 sets of: 1 x Squat clean + 1 x Hang squat clean + 1 x Power Jerk + 1 x Split jerk

Rest as needed

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

Then with the same weight

EMOM 5

1 x Squat clean + 1 x Split jerk

b) Rope climb - Test 

AMRAP 2

Max reps Rope climbs

c) WOD

AMRAP 17

12 KB Goblet squats @8/12 Intermediate: @12/16
3 Rope climbs
9 Burpee over KB
12 KB Clean & Jerk
4 Wall walks

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