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

1 round of

10 x Dislocation (with a stick) 
10 x Scapula push ups 
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation 
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)

A) Strict press

Build to a heavy 1 rep of Strict Press

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).

Use 90-95 % of the weight

3 sets of: 1 x Strict Press + 3-5 x Push Press

Rest 1-2 min between sets

b) Romanian Deadlift

4 sets of 6 reps Romanian deadlift 

Rest 1-2 min between sets

Comment: Do some warm up sets and then do the 4 sets with the same weight.
RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

C) WOD

6 x 2 min on/1 min off

A:
Max Cal Run (if you don’t have an air runner then bike erg)

B:
2 Wall walks
5 Line facing Burpees
Max Cal Echo Bike

Score = Max cal

Alternate between A and B. 3 times on each. 

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