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.
vores some
musclefit-logo

MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Week 2 Training 3

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Rounds

5 x Walkouts
10 x Seated banded Hip abduction 
10 x Scapula pull ups

3 Rounds - with empty BB

10 x Elbow rotations 
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat

A) Front squat

4 sets of 4 reps tempo Front squat (6 sec down)

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 4 sets. Try to go explosively up again. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

B) Banded Pendlay row & Upright row

B1: Banded Pendlay row 

5 sets of 8 reps

B2: DB Upright row 

5 sets of 10 reps

Rest 1-2 min between sets 

C) WOD

EMOM 16

1: 80 Single unders/60 Double unders
2: 14-16 DB snatch @12,5/17,5 Intermediate: @15/22,5
3: 8-12 Burpee over DB
4: 14-16 GHD sit ups

D) Accessory

3 rounds

12 Rower pike ups 
12 Rower hamstring curls 

Rest 1 min between rounds

Forrige træning
næste træning
arrow-right linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram