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 3 Træning 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

3 Rounds - with empty BB

5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat
6 x Sotts press 

A) Snatch complex

5 sets of: 2 x Power Snatch + 1 x Squat Snatch

Rest as needed

Comment: Do some warm up sets and then build up to a heavy weight over the 5 sets.

b) Rope Climb

Use 5-10 min to practice Rope Climbs
Go as high up in the rope as possible. When you jump up, focus on catching the rope as high as possible then stand up close to the rope and grab the rope high.

EMOM 6

1:1-2 Rope Climbs
2: 30 sec max reps Single Unders

c) Deadlift

3 sets of 8 reps Deadlift

Rest 1-2 min between sets

Comment: Do some warm up sets and then build to a heavy set of 8 reps deadlift.

Use this weight

2 sets of 6 reps Deadlift

Rest 1-2 min between sets

d) WOD

4 Rounds, start every 4 min

6 Burpees to target
10/14 Cal Echo Bike
Max reps unbroken Wall balls

Round 1: Wall ball @10/14 lbs
Round 2: Wall ball @14/20 lbs
Round 3: Wall ball @10/14 lbs
Round 4: Wall ball @14/20 lbs

Forrige træning
næste træning
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