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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 1 Træning 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

5 x Hindu stretch 
8+8 x One arm KB overhead lunges (8 lunges for each arm)
8 x Scapula push ups 

2 rounds with an empty barbell

5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck 

A) Snatch

4 sets of 3 x power snatch from block (the middle of your thigh)

Rest 1-2 min between sets

Comment: The weight can be dropped between reps. Use blocks, plates or drop pads. The barbell must be at the middle of your thigh. Build up in weight over the sets.

Then with the same weight

EMOM 5 (from block)

1 x snatch pull + 1 x power snatch with 3 sec pause at the power catch 

B) One arm DB row & Single leg Bench Romanian deadlift

B1: One arm DB row

4 sets of 6 reps (each arm)

4 sets of 8 reps (each leg)

Rest 1 min between sets

Comment: Focus is to activate the standing leg in the single leg Romanian deadlift.Comment: Focus is to activate the standing leg in the single leg Romanian deadlift.

C) Double unders

Use 5 min on the following exercises
  • Single unders with high jumps
  • Penguin jumps - single or double tap
  • Single / Double unders with something under your armpit to keep your elbows close to your body (use for example a t-shirt/band/knee bands)
For time:

300 Single Unders / 250 Double unders

On the minute: 6 KB swings @16/24 Intermediate: @20/28 RX: @24/32 (start at 0.00)

TC: 6

Comment: If you are challenged on double unders then do a combination of double unders and single unders.

D) WOD

AMRAP 15

12/15 cal Ski
9 OA DB Hang clean & Jerk @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
6 OA DB overhead squat @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
3 Rope pulls / rope climbs

Comment: Challenge yourself with rope climb and get as high up in the rope as possible.

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