MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 1 Training 4

Odense Crossfit program wallballs

Warm up

EMOM 8

1: 8/10 cal row
2: 8 x Scapula push ups + 8 x Pike HSPU on floor 
3: 6 x Burpee broad jump 
4: 12 x Squat to stand 


Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD - In teams of 2

For time

into:

2 Rounds

30 Ring rows/Pull ups/Chest to bar
30 Sync. KB swings @16/24 Intermediate: @20/28 RX: @24/32
400 meter run (both)

into:

42-30-18

Thrusters @20/30 Intermediate: @30/40 RX: @35/50
Bar facing burpees

Rest 4 min

1-2-3-4-5

Sync. Wall walks
Sync. Devils press @12,5/17,5 Intermediate: @17,5/25 RX: @20/30

into:

2 Rounds

30 Power Cleans
30 Sync. Goblet squats
400 meter run (both)

into:

TC: 62

Individual WOD

For time

into:

2 Rounds

15 Ring rows/Pull ups/Chest to bar
30 KB swings @16/24 Intermediate: @20/28 RX: @24/32
400 meter run

into:

21-15-9

Thrusters @20/30 Intermediate: @30/40 RX: @35/50
Bar facing burpees

Rest 4 min

1-2-3-4-5

Wall walks
Devils press @12,5/17,5 Intermediate: @17,5/25 RX: @20/30

into:

2 Rounds

15 Power Cleans
30 Goblet squats
400 meter run

into:

TC: 45
previous training
next training
arrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram