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 3

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 Rounds

8 x Squat to stand 
8 x Scapula push ups 
5 x Push ups in different positions (start wide and go into a close position)
10 x Lunges
8 x Ring rows
5 x Shoulder extension crab position 
20 sec. External shoulder rotation on each side 

A) Close grip Bench Press + Bench Press

5 sets of: 3 x Close grip Bench Press + 4 x Bench Press

Rest 2 min between sets

Comment: Do 3 reps of Close grip Bench Press, then place the BB in the rack and go immediately to 4 reps regular Bench Press. Do some warm up sets and then build up over the first 3 sets and use the same weight in the last 2 sets.
RIR 2 in Close grip Bench Press. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

4 sets of 5 reps One and a half deadlift

Rest 2-3 min between sets

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

C) WOD 

AMRAP 12 | 2-4-6-8-10-12…

Ground to overhead @25/35 Intermediate: @35/50
Back rack reverse lunges
Bar facing burpees

Comment: Ground to overhead can be done with a snatch or clean + shoulder to overhead

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