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

MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Uge 4 Træning 1

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Rounds

1 min of Disolations with stick
1 min of Kneeling circles on wall
1 min of Wall squat w. twist 

2 rounds with empty barbell

5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch

A) Power Snatch

Build to a heavy 1 rep of Power snatch

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 1 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

Then start with 75 % of the weight and do sets of max reps TNG power snatches

1 set with 75 %
1 set with 65 %
1 set with 55 %

Rest 2 min between sets

Comment: TNG = Touch and go (touch the ground and go immediately to the next rep).

b) Pike push ups & Ring pull ups

E2MOM 10

4-8 reps Pike push ups / Strict Handstand push up + 4-8 Ring pull ups

Comment: Every 2. minute do pike push ups/HSPU and ring pull ups. If you are challenged, build up with plates and/or ab-mats and use a band for ring pull ups

C) WOD 

For time

21-15-9

Ring rows / Pull ups
Power Cleans @30/45 Intermediate: @35/50

Rest 2 min

21-15-9

Knee raises/knees to elbows/T2B
Burpees over bar

TC: 21

Forrige træning
næste træning
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