hvem er vi?
MuscleFit Program er et træningsprogram lavet af erfarne trænere med baggrund inden for træning og sundhed. Programmet fokuserer på styrke, vægtløftning, gymnastik og konditionstræning. Vi tilbyder også personlig coaching og fremskridtssporing gennem en app. Velegnet til alle niveauer

Warm up

2 Rounds - with empty BB

5 x BB jefferson curl
5 x BB Goodmornings
10 x Back rack Elbow rotations 

2 Rounds - with empty BB

5 x Deadlift
5 x Muscle clean from hip
5 x Power clean w. 3 sec pause in catch
5 x Front squat
5 x Strict press
5 x Power jerk w. 3 sec pause in dip and catch

A) Clean & Jerk

Build to a heavy 1 rep of Clean & Jerk

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).
You decide how to do your Clean & Jerk (power, squat, split).

Use 65-70 % of the weight

3 sets of: 4 x TNG Clean & Jerk

Rest 1-2 min between sets

b) Rope climb

2 rounds of:

3 x Rope handless hold
3 x Jump + first foot placement 
1 x Rope climbs (get as high up as possible)

Rest as needed

Comment: Rope handless hold=Do a footlock that is good enough to let go of the rope with your hands.
Jump + first foot placement=Jump high and do your first foot placement/footlock. Then go down again.

2 rounds of:

2 x Rope climb
10/12 cal Assault bike (moderate pace)
1 x Rope climb
10/12 cal Assault bike (moderate pace)
2 x Rope climb

Rest 2 min and repeat

Comment: Get as high up in the rope as possible

c) WOD

EMOM 15

1: 10 m Double KB front rack walking lunges @2x8/12 Intermediate: @2x12/16
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Single unders/40 Double unders
5: Rest

Comment: Start the AMRAP with DB snatch + burpees

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