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 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

8 x Squat to stand 
8 x Cossack squat 
4 x Walkout with 4 x scapula push ups

2 rounds with an empty barbell

10 x Elbow rotations 
5 x Clean deadlift
5 x Clean pull
5 x Hip squat clean
5 x Front squat

A) Clean

5 sets of 2 x hang power clean

Rest 1-2 min between sets

Comment: Build up in weight over the 5 sets. Perform the 5 sets with good technique rather than heavy weight.

Then with 85-95% of this weight:

10 sets of: 1 x Power clean (from floor) every 30 sec

Comment: Go every 30 sec and do 1 power clean. 5 min total.

B) Bench press

4 sets of: 10-8-8-10

Rest 1-2 min between sets

Comment: Add more weight when the reps get fewer and drop in weight when the reps increase. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

C) Handstand walk

1 round
Then use 10 min on handstand walk. Pick some of the following exercises depending on your level.

Comment: Handstand walk to wall = Kick up a few steps from the wall and do a handstand walk until you reach the wall. Try to go further away from the wall.
Handstand walk obstacle course = If you don't have a ramp at your gym, then build up with plates.

D) WOD

EMOM 20

1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest

Forrige træning
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