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 2 Træning 1

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 ROUNDS WITH AN EMPTY BARBELL

10 x Elbow rotations 
6 x Deadlift
6 x Muscle clean
6 x Front squats
6 x Strict press

A) Squat Clean

Build to a heavy 3 rep of Squat clean

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 3 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

With 110-115 % of the weight:

3 sets of 3 reps Clean pulls

Rest 1 min between sets

B) Strict press & Push press

E2MOM 10

3 x Strict press + 4 x push press

Comment: Do some warm up sets. Then build up in weight over the EMOM. RIR 1-2 on Strict press. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).

C) WOD

AMRAP 14
5-10-15-20-25

Meter KB walking lunges @2x12/20 Intermediate: @2x16/24 RX: @2x20/28
Ring rows/pull ups/C2B
Hand release push ups

D) Accessory

2-3 Rounds

10-30 sec Single arm dead hang (each arm)
30-45 sec KB Farmer hold (Heavy)

Rest as needed between rounds


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