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MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 4 Training 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.
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