Lunedì 01 dicembre 2025
SKILL – 4x
20” Alternating Single Leg Toes To Bar
20“ Rest
20” Arch Hold
20” Rest
WOD – EMOM 14′
I 15/12 Cal Row
II 1 Round DB DT
III Rest
1 Round DB DT:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Shoulder To Overheads
HYROX
ENGINE-TECH
E2MO2M x10’
12/10 Cal RowErg
5 Burpee Box Jumps
Rest 2’
E2MO2M x10’
12/10 Cal RowErg
10 Wall Balls
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Elena
17:30 Elisa
18:30 Elisa
18:30 Hyrox William
19:30 Elisa
Martedì 02 dicembre 2025
STRENGTH – IN 14’
8-12 DB Bench Press
1-5 Strict Pull Up
Rest 2’
WOD – 7 SETS
1’30” On 30” Off
21-18-15-12-9-6-3
DB Facing Burpees
Max Sit Ups
HYROX
ENGINE – COUPLE WOD
FOR TIME
2000 m Row
100 m Burpee Broad Jumps
1000 m Row
200 m Farmer Carry
2000 m Row
BOOSTLAB
Deficit Barbell Lunges
4×10
Romanian Deadlift
4×10-12
Lying Leg Raise
3×20
Istruttori
7:00 Elena
9:30 Elena
12:30 Hyrox Elisa
17:30 Eugenio
18:30 Eugenio
18:30 BoostLab Sara
19:30 Eugenio
Mercoledì 03 dicembre 2025
WOD – E4MO4M x 20’
1 Legless Rope Climb
15 Push Presses
1’ Max Cal Row
STRENGTH – 2 ROUNDS
Max Distance Farmer Carry
HYROX
ENGINE
2’ On 1’ Off
50/40 Cal Row
50 Wall Ball Shots
50 Burpees Over RowErg
50 Wall Ball Shots
50/40 Cal Row
Istruttori
7:00 Riga
9:30 Sara
12:30 Sara
17:30 Elisa
18:30 Hyrox Elisa
19:30 Elisa
Giovedì 04 dicembre 2025
STRENGTH – COMPLEX FOR WEIGHT
“Macho Man”
3 Power Clean
3 Front Squats
3 Push Jerks
WOD – 5 ROUNDS
20 Double Unders
6 Clean And Jerks Unbroken
6 Toes To Bar
BOOSTLAB
Tempo Back Squat
42X1
3×5
Hip Thrust
3×15
Kas Hip Thrust
3×20
HYROX
BUILD
4 SUPERSET
8 Deadlifts
12,5 m Sled Push
AMRAP 16’
200 m Run/Row
12 DB Thrusters
200 m Run/Row
100 m Farmer Carry
Istruttori
7:00 Sara
9:30 Sara
12:30 Elisa
17:30 Alessandro
18:30 Alessandro
18:30 BoostLab Sara
19:30 Hyrox Alessandro
Venerdì 05 dicembre 2025
COUPLE WOD – FOR TIME
150 Cal Row
75 Push Ups
50 Deadlifts
100 Cal Row
75 Sit Ups
50 Thrusters
50 Cal Row
75 Air Squats
50 Snatches
FORGELAB
Benchember
2×5.5.5@70
1×2.2.2@80
3×10-15 DB Lateral Raises
3×15-20 Banded Pushdown
HYROX
ENGINE
4 ROUNDS
500m Ski/Row
40 Wall Ball Shots
400 m Run/24/20 Cal Bike
Istruttori
7:00 Elisa
9:30 Elisa
12:30 Hyrox Sara
17:30 Fabio
18:30 Fabio
18:30 ForgeLab Sara
19:30 Fabio
Sabato 06 dicembre 2025
WOD – AMRAP 24’
400 m Run
21-15-9
Thrusters
Pull Ups
21-15-9
Cleans
Push Ups
9:30 Elisa
12:30 Elisa
EXTRACREDIT
FORGE LAB
1a Settimana Benchember
Ogni giorno su IG troverai la giornata di Benchember
HYROX
ENGINE
1000 m Corsa leggera prima e dopo gli sprint.
10x
1’30” Run Fast 1’30” Rest
Per la programmazione completa contattaci.
VEGA
7 ROUNDS
3 Weighted Pull Ups
Max Strict Dips
Rest As Needed