Lunedì 02 febbraio 2026
WOD – FOR TIME
1-2-3-4-5-6-7-8-9-10
Pull Ups
Push Presses @60/40
15 Russian Swings
After Each Set
HYROX
AMRAP 25′
Max Distance RowErg
Switch Every 500m
10 Wall Ball Shots + 10 Push Ups Every Time You Leave The RowErg
Istruttori
7:00 – 9:30 Alessandro
12:30 Elena
17:30 18:30 19:30 Elisa
18:30 Hyrox Aurelio
Martedì 03 febbraio 2026
WOD – 3 ROUNDS
20 Cals
20 Deadlifts @50/35
8 Burpee Overs
20 Hang Cleans
8 Burpee Overs
20 Push Jerks
8 Burpee Overs
HYROX
In 15’
3-4x
10-8 Cal Bike
12,5 m Sled Push
30 m Burpee Broad Jumps
Rest 2’
AMRAP 16’
400m Run/22/16 Cal Bike
20 Goblet Squats
15 Hand Release Push Ups
BOOSTLAB
Deadlift
10×3
Lateral Step Ups
3×6
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 – 19:30 Eugenio
18:30 BoostLab Aurelio
Mercoledì 04 febbraio 2026
SKILL – KIPPING TOES TO BAR
WOD – 5 ROUNDS NOT FOR TIME
12 Weighted Sit Ups
8-12 Strict Chin Ups
12+12 KB Shoulder Presses
6-8 Kipping Toes To Bar
HYROX
In 15’ 3-4x
10-8 Cal Bike
12,5 m Sled Push
30 m Burpee Broad Jumps
Rest 2’
3 ROUNDS
800 m Run/1 Mile Bike
40 DB Step Ups
40 Sit Ups
Istruttori
7:00 – 9:30 Aurelio
12:30 Sara
17:30 – 18:30 Hyrox – 19:30 Elisa
Giovedì 05 febbraio 2026
STRENGTH – DIP
3xMax
Rest 2’-2’30”
Or
3x
Max Top Dip Hold
Rest 30”
Max Bottom Hold
Rest 60”
WOD – HEAVY DAY
6 ROUNDS
5 Front Squats
20m+20m Suitcase Carry
HYROX
AMRAP 15’
400 m SkiErg
25 Wall Ball Shots
100 m Farmer Carry
-Rest 2’-
AMRAP 15’
400 m RowErg
30 m Lunges
20 m Burpee Broad Jumps
BOOSTLAB
Hip Thrust
4×15
3 Superset
5+5 DB Lunges
10 Goblet Squats
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 – 18:30 -19:30 Hyrox Elena
18:30 BoostLab Aurelio
Venerdì 05 febbraio 2026
WOD – E2MO2M x 20’
I 300/250 m Row
II 20 Wall Ball Shots
10-20 Pull Up
HYROX
Come la classe sopra
FORGE LAB
Bench Press
2×5-6
2×8-10
Chest Fly
3×10-15
DB Overhead Tricep
Extension
2×15-20
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Elisa
17:30 – 18:30 – 19:30 Fabio
18:30 ForgeLab Aurelio
Sabato 06 febbraio 2026
COUPLE WOD – 20 ROUNDS
(10 Each)
30 Double Unders
10 DB Push Presses
12/10 Cal Row
9:30 Sara
12:30 Sara
EXTRACREDIT
FORGE LAB
Lat Machine Pulldown
4×8-12
DB Lateral Raises
4×8-10
Hammer Curl
3×20
HYROX
First Half
1000m Run/1.2 Miles Bike
1000 m SkiErg/Row
1000m Run/1.2 Miles Bike
50 m Sled Push
1000m Run/1.2 Miles Bike
50 m Sled Pull
1000m Run/1.2 Miles Bike
80 m Burpee Broad Jumps
Per il programma completo scopri ROXLAB
@aureliogigi e @samuele_abrami
VEGA
4 ROUNDS
10 Clean And Jerks 60/40
5m Handstand Walk
FOR TIME
6000 m Row