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 1

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

EMOM 6

1: 40 sec Cat & cow
2: 40 sec Cossack squat 
3: 40 sec Rocking push ups 

2 rounds

10 x Single leg bodyweight Hip thrust (left leg) 
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups

A) Deadlift

4 sets of 6 reps deadlift w. reset

Rest 2 min between sets

Comment: Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then the 4 sets w. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).

b) DB Chest supported row (flat bench)

4 sets of 8 reps DB Chest supported row on flat bench

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 4 sets.

C) WOD

For Time

Buy in: 120 Single under/Single crossovers

3 Rounds

15/19 cal ski erg
4 Wall walks

Into

3 Rounds

200 m run
8 Front rack lunges @30/40 Intermediate: @40/60
4 Power jerk

TC: 19

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