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
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MUSCLEFIT PROGRAM - ET TRÆNINGSPROGRAM

Dagens program til din træning

Uge 5 Træning 3

Odense Crossfit Træninigsprogram Crossfit program wallballs

Warm up

2 rounds

10 x Goodmornings to squat (with a stick) 
10 x Squatting internal rotation 

With a band

10 x Pull aparts
10 x Monster walk (forward)
10 x Monster walk (backwards)

A) Back Squat & Pull ups

A1: Back Squat

3 sets of 15 reps

A2: Pull ups

3 sets of 10 reps

Rest 1-2 min between sets and exercises 

Comment: Back squat = Perform the 3 sets with RIR 3-4. RIR= Reps in reserve (performed with a weight where you can do 3-4 more reps before failure).
Pull ups = Do either banded pull ups, bodyweight pull ups or add extra weight if you are not challenged.

B) WOD

2 rounds for time

100 Single unders / 50 Double unders
35 Alternating DB snatch
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps 
100 Single unders / 50 Double unders

Rest 3 min between rounds

TC: 21

Comment: Challenge yourself by doing Bar Muscle up instead of burpee pull up. Use a band if necessary.

C) Accessory

3 rounds

10 GHD sit ups / Weighted GHD sit ups w. wallball
15+15 meter Suitcase walk (15 meters for each arm) 

Forrige træning
næste træning
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