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.
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MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Week 5 Training 4

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Rounds

10 x Dislocation (with a stick)
10 x Cat & Cow
10 x Hip thruster 

3 Rounds

10 x Ring rows
15 x Air squats
20 x Mountain climbers
8/10 cal Machine


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

TeamWOD - Teams of 2

For time

15 km Bike erg

Interval A:

15 Box jumps
10 Push ups
10 Double DB thruster @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

Interval B:

15 Wall balls 14/20 lbs
10 V-ups
10 Double DB Clean and jerk @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

TC: 36
Comment: One partner on the bike and one partner doing one of the intervals. Alternate between interval A and Interval B. You can only start cycling when your partner has started the exercises.

Individual WOD

For time

6 km Bike erg

Every 5. minut do 1 interval
Interval A:

15 Box jumps
10 Push ups
10 Double DB thruster @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

Interval B:

15 Wall balls 14/20 lbs
10 V-ups
10 Double DB Clean and jerk @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

TC: 35
Comment: Start on interval A and then Bike until minute 5. Alternate between interval A and Interval B every 5. minute.
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