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 4

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

10 x Cat & cow 
30 sec x Shoulder bench stretch 
30 sec x Downward dog 

2 rounds with an empty barbell

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

A) Snatch Complex

6 SETS OF: 2 X POWER SNATCH + 1 X SNATCH BALANCE W. 3 SEC IN THE BOTTOM

Rest as needed between sets

Comment: Build up in weight over the 6 sets. Focus on good technique instead of heavy weight. The weight can’t be dropped between reps.

B) Deadlift

EMOM 5

8 Deadlift

Comment: Do some warm up sets and find a weight for the EMOM with RIR 4-5 in the first set. RIR= Reps in reserve (performed with a weight where you can do 4-5 more rep before failure).

C) Toes To Bar

MAX UNBROKEN REPS KNEE RAISES/KNEES TO ELBOWS/TOES TO BAR

Then:

AMRAP 3

Max reps Knee raises/knees to elbows/Toes To Bar

Comment: In the first part do as many unbroken knee raises/knees to elbows/Toes To Bar as you can. In the next part you have 3 min to do as many reps as you can. Try to challenge yourself with the scaling and reps.

d) wod

E2MOM 18

1: 18-30 cal bike
2: AMRAP: 20 single unders/double unders + 5 Hang power clean & Jerk @25/35 Intermediate: @30/45 RX: @35/55
3: AMRAP: 5 Burpees to Target + 10 Atomic situps/V-ups

Comment: Start every 2. min and alternate between the 3 parts. Work for about 1,5 min.

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