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 5 Træning 1

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Rounds

5 x Walkouts
10 x Seated banded Hip abduction 
30+30 sec Wall squat with twist 

3 Rounds - with empty BB

10 x Elbow rotations 
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
5 x Hang Muscle clean
5 x Squat cleans

A) Front Squat & Back Squat

4 sets of: 4 front squats + 4 back squats

Rest 2 min between sets

Comment: Go straight from front squat to back squat. Do some warm up sets and use a RIR 2-3 on front squat. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

b) Clean & Jerk Complex

E2MOM 12

1 x Hang Power Clean + 1 x Jerk + 1 x Hang Power Clean + 1 x Jerk

Comment: Optional to do either Power Jerk or Split Jerk. Do some warm up sets and then build up in weight over the EMOM.

C) WOD

6 x 90 sec on/90 sec of

A:
6/8 Cal Assault Bike
5 Double DB Clusters @2x10/15 Intermediate: @2x12,5/20
ME Wall Balls @14/20 lbs

B:
6/8 Cal Assault Bike
5 HR. Push ups
ME Double DB Hang Clean & Jerk @2x10/15 Intermediate: @2x12,5/20

Comment: Alternate between A and B. 3 Times on each

Forrige træning
næste træning
arrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram