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 PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 5 Træning 4

Odense Crossfit program wallballs

Warm up

With a barbell
2 rounds with a barbell:

10 x Tempo Deadlift (3 sec down)
5 x Hip power clean
5 x Hang power clean
5 x Front squat

5 x Tempo Strict press (3 sec down)
3 x Push press
3 x Push jerk (1 sec pause in catch)

a) Clean & Jerk (BIG clean complex)

4 sets of:

-High hang squat clean 
-Hang squat clean
-Squat clean
-Push press
-High hang squat clean
-Hang squat clean
-Squat clean
-Push jerk
-High hang squat clean
-Hang squat clean
-Squat clean
-Split jerk

Rest as needed

Comment: 1 set consists of all 12 reps. Do some warm up sets and then build up in weight over the 4 sets. You can’t drop the weight between reps. Must be touch and go.

b) Strict Handstand push up

Two versions depending on your level. Then an EMOM for everyone.

Version 1

4 sets of: 5-10 Pike Handstand push up / 2-5 Strict Handstand push up

Rest as needed between sets

Comment: Try challenging yourself by doing Strict HSPU with ab mat(s) under your head. If possible do the Strict HSPU on level.

Version 2 (RX)

4 sets of: 3-8 reps Wall facing Handstand push up 

Rest as needed between sets

EMOM 6

1: 8-10 x Double DB Z press 
2: 20-30 sec Handstand hold (wall facing)
3: 30-40 sec Hollow hold

c) WOD 

6 rounds - For time

9/12 cal Row
9 Push ups
9 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
9 Burpees over DB
9 Ring rows/Pull ups
9 Sit-ups/Atomic sit ups/V-ups
9 DB squats

TC: 23

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