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.
musclefit-logo

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 4 Træning 5

Odense Crossfit program wallballs

Warm up

EMOM 4

10+10 x Thoracic spine rotation 
10 x Alternating squat thoracic rotation 

EMOM 6

1: 50 sec easy row
2: AMRAP: 4 air squats + 4 lunges
3: AMRAP: 1 walkout + 2 push ups


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

TeamWOD

For time

WW:14 / WM:16 / MM:18 km bike erg

Alternate between interval A and B
Interval A: 1 round

15 DB squats @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
10 DB snatch
5 Burpee box jumps

Interval B: 1 round

5 OA Devils press
10 DB reverse lunges
15 Russian twist w. DB

TC: 38
Comment: One partner cycles while the other performs A. Then you switch. When you have both gone through A, you switch to workout B. Keep alternating between A and B until you have reached 14 / 16 / 18 km on the bike erg.
WW: woman + woman, WM: woman + man, MM: man + man

Individual WOD

For time

7 / 9 km bike erg

E5MOM - ALTERNATE BETWEEN INTERVAL A AND B
Interval A: 1 round

15 DB squats @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
10 DB snatch
5 Burpee box jumps
Bike remaining time

Interval B: 1 round

5 OA Devils press
10 DB reverse lunges
15 Russian twist w. DB
Bike remaining time

TC: 38
Comment: Begin with Interval A at 00.00. Then bike until minute 5 and do interval B. Alternate between interval A and B until you have reached 7 / 9 km on the bike erg.
previous training
next training
arrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram