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.
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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 4 Træning 4

Odense Crossfit program wallballs

Warm up

With a stick

10 x Dislocations

With a Kettlebell

8 + 8 x Kettlebell Halo 
8 x Jefferson curl

A) Bench press

Build to a heavy 2 rep of bench press

Rest as needed

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b) ROmanian Deadlift

4 sets: 8-6-6-4 reps Romanian deadlift

Comment: Add more weight every set. RIR 1-2 in all sets. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

c) WOD

For time
21-15-9

Ring push ups/Banded ring dips/ring dips
GHD sit ups
Variation of pistols squat/pistol squat

* 2 rope pulls/rope climbs after each round

TC: 17

Comment: Variation of pistol squat: Band assisted or on a bench 

D) Pump work  

3 rounds:

8 x Double DB curls
8 x Double DB hammer curls

1 min rest

Comment: Do both exercises before resting 1 min.

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