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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

Uge 1 Træning 1

Odense Crossfit program wallballs

WARM UP

AMRAP 5 - EASY PACE

2 x Walkouts
4 x Ground to overhead with wallball
6 x Ring rows
8 x Lunges with wallball

Workout of the day is possible to do either as a teamWOD or individually. You decide.

IN TEAMS OF 2:

Person 1
Person 2

2 rounds of:

800 m run+ AMRAP A
800 m run+ AMRAP A
800 m run+ AMRAP B
800 m run+ AMRAP B

3 min rest between the two roundsrunder
AMRAP A

8 DB step overs @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5
4 Burpee box jumps
2 Man makers @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5

AMRAP b

8 Box jumps
4 Burpee deadlift @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5 
2 DB Clusters @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5

tc: 38 min

INDIVIDUALLY

2 rounds of:

800 m. run

AMRAP A: the time it took to run 800m.

8 DB step overs @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5
4 Burpee box jumps
2 Man makers @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5

800 m. run

AMRAP b: THE TIME IT TOOK TO RUN 800M the second time.

8 Box jumps
4 Burpee deadlift @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5 
2 DB Clusters @2x12,5/17,5 Intermediate: @2x15/20 RX: @2x17,5/22,5

Rest 3 min and repeat.
TC: 38 MIN
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