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 1 Træning 1

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

1 round with a stick

10 x Dislocations
10 x Overhead lunges 
10 x Split jerks (focus on the position of the feet)

2 ROUNDS WITH AN EMPTY BARBELL

5 x Behind the neck rack stretch 
5 x Front rack back squat 
5 x Push press
5 x Behind the neck push press
5 x Push jerk in split position 

Spend 2 minutes rotating and stretching your wrists

A) Split Jerk

5 sets of 4 reps Split Jerk

Rest as needed.

Comment: Do some warm up sets and then build up in weight over the 5 sets. Focus on technique and become confident in Split Jerk rather than heavy weights.

Then with the same weight

4 sets of: 1 split jerk with 3 sec in the catch + 1 split jerk

Rest 1-2 min between sets.

Comment: Pause for 3 sec in the catch in the first rep. Catch = in your split position with the barbell over your head.

B) 1 arm row & Single Leg KB deadlift

B1: 1 arm row 

4 sets of 5 reps (each arm)

4 sets of 8 reps (each leg)

Rest as needed.

C) WOD

5 Rounds for time

400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster @12/20 Intermediate: @16/24 RX: @20/28
4 Burpees to target (rings) / 2 Ring Muscle Up
Rest 1 min between rounds

TC: 19

d) Accessory

3 Rounds

30 meter heavy Farmer Walk
10-20 Alternating V-ups
30 meter KB overhead walk (2xKB)

Rest as needed.

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