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

WITH A STICK:

10 x Dislocations
10 x OH squat
10 x Sotts press 

2 ROUNDS WITH AN EMPTY BARBELL

5 x Snatch deadlift
5 x Snatch pull 
5 x Hip power snatch
5 x OH squat

A) Power Snatch

E2MOM 10

1 x Snatch pull + 2 x Hang power snatch + 1 x Overhead squat

Comment: Build up in weight over the EMOM

B) Tempo Front Squat

4 sets of 4 reps front squat with 4 sec down and 2 sec in the bottom position

Rest 90 sec between sets

Comment: Do some warm up sets and then use the same weight for all 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

C) WOD

AMRAP 16

15 HR. Push Ups
15 meter Double KB Overhead walk @2x12/20 Intermediate: @2x16/24 RX: @2x20/28
25 KB Swings @12/20 Intermediate: @16/24 RX: @20/28
300/400 meter row

D) Pump

Drop set - Bulgarian split squat

3 sets of max reps bulgarian split squats to each leg

Comment: Do all three sets on one leg without a break. Start with a heavy weight where you can perform around 8 repetitions. The weight is then replaced with a lighter weight and you go directly to max repetitions with this weight. If possible, this weight is replaced once again with a lighter one, otherwise the last set is performed without weight. Then repeat on the other leg. Performed only once on each leg.

Drop set - Hammer curls

4 sets of max reps hammer curls (2 DB’s at the same time)

Comment: Same procedure as before but this time do 4 sets and with both arms at the same time. Start with a weight where you can perform around 8 reps. Then take a lighter weight and do max reps and drop in weight + max reps two more times.

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