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 2

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

EMOM 4

1: Dislocations with stick
2: 30+30 sec Wall squat with twist
3: Banded full T hip opener (left leg)
4: Banded full T hip opener (right leg) 

2 rounds with empty barbell

5 x Snatch deadlift
5 x Tempo snatch pull (3 sec from floor to hip)
5 x Muscle snatch
5 x Snatch balance 
5 x Squat snatch
5 x OH squat

A) Snatch complex

E2MOM 12

1 x Power snatch + 1 x Hang power snatch + 1 x Squat snatch

Comment: Do some warm up sets and then build up in weight over the sets.

b) Back squat

4 sets of 5 reps Tempo Back squat (3 sec down)

Rest 2-3 min between sets

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

C) Toes to bar

3 rounds of:

5 x Kip swings
5 x Knees to elbows
5 x Knees to elbow + kick + fast return

Rest as needed

Comment: Knees to elbow + kick + fast return= When your knees come to your elbows then try to kick up to the bar. Return quickly to your arch.
Don’t focus too much on getting your feet touching the bar. Focus on the rhythm.

3 rounds of:

3 x half way + 3 x full Toes to bar

Rest 1 min between rounds

Comment: Do first 3 leg raises, where your goal is to raise your legs halfway up. Then try to get 3 full Toes to bar or as close to the bar as possible.

d) WOD

E2MOM 8

7/9 cal Row
5 Burpee over rower
5 Ring rows/Pull ups

Rest 2 min

E2MOM 8

7/9 cal Assault bike
5 Hand release push up/Handstand push up
1 Rope pull/Rope climb

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