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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

Week 5 Training 1

Odense Crossfit program wallballs

Warm up

2 Rounds

10 x Supine scorpion 
3 x Walkout 
10 x Scapula Push ups 

2 rounds with empty barbell

5 x Torso twist 
10 x Elbow rotations
5 x Deadlift
5 x Hang Muscle clean 
5 x Squat cleans
5 x Front squats
5 x Strict press

A) Clean complex

6 sets of: 3 x TNG Power clean + 2 x Hang squat clean

Rest as needed

Comment: TNG = Touch and go. Do some warm up sets and then build up in weight over the first 3 sets and use the same weight for the last 3 sets. Focus on technique rather than heavy weight.

b) Split jerk

5 sets of: 3 x Split jerk

Rest as needed

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

C) WOD

AMRAP 13

30 Single unders/Double unders
13 Box jump overs
13 DB snatch (right arm) @12,5/17,5 Intermediate: @15/22,5
13 DB snatch (left arm)
13 Sit ups

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