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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

MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Week 2 Training 3

Odense Crossfit Træninigsprogram 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

E2MOM 14

1 x Clean Pull + 1 x Squat Clean + 1 x Hang Squat Clean

Comment: Do some warm up and build up in weight over the EMOM

B) Deadlift

5 sets of 5 reps deadlift w. reset

Rest 2 min between sets

Comment: Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then the 5 sets w. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).

C) Handstand push up

2-3 rounds

1 x Wall walks w. 10-20 sec wall facing Handstand hold
3 x Kick ups against wall
10-20 sec HSPU bottom position hold
3-10 x Kipping handstand push ups

Rest as needed

Comment: Use plates and ab-mats so it enables you to complete the drills. Bottom position = Hold for 10-20 sec in the bottom position of your handstand push up against the wall. Focus is to bend your legs and your hip so your knees go down towards your elbows. Open up your hips and the bottom of your feet are pointing up.

D) WOD

AMRAP 15

11 Double KB Cleans @2x12/16 intermediate: @2x16/24
13 Double KB Lunges (farmer hold)
15 Meter Double KB overhead walk

Every 2 min do: 8/12 cal Bike

Comment: Start with bike

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