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

Week 1 Training 3

Odense Crossfit program wallballs

Warm up

3 Rounds - with empty BB

8+8 x Single leg deadlift 
6 x Muscle clean
6 x Thrusters

A) Clean complex

5 sets of: 1 x Squat clean + 1 x hang squat clean + 1 x squat clean + 1 x front squat

Rest as needed

Comment: Do some warm up and then build up in weight over the 5 sets.

B) Deadlift

4 sets of 6 reps Deficit deadlift (5-10 cm)

Rest 2 min between sets

Comment: Stand on a plate that is about 5-10 cm. Do some warm up sets and then use the same weight for the 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

C) Handstand push up

5 sets of: 4 reps of Tempo Handstand push ups (4 sec down)

Rest 2 min between sets

Comment: Go 4 sec down. If possible, do a kipping handstand push up again. If not possible, then go down between reps. If you are challenged, then build ab-mats/plates under your head.

D) WOD

For time

200-400-600-800
Meter run
5-10-15-20
Hand release push ups
GHD sit ups
Burpees

TC: 21
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