Lunedì 03 novembre 2025
STRENGTH – 4 SUPERSET
4x 1 Halting Deadlift
1 Deadlift
Max Strict Pull Ups
Rest 2’
WOD – IN TEAMS OF 2
20 ROUNDS
3 Deadlifts
6 Toes To Bar
9 KB Russian Swings
HYROX CLASS – BUILD
Superset
6-10 KB Row
12 KB Romanian Deadlifts
4 ROUNDS
25m Walking Lunges
200 m Run
25m Walking Lunges
Rest 1’
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Elena
17:30 Sara
18:30 William
18:30 Hyrox Aurelio
19:30 William
Martedì 04 novembre 2025
STRENGTH – EMOM 10’
I 30” Handstand Hold
II 20” Front Squat Hold
WOD – 12 ROUNDS or AMRAP 16’
10 Hang Squat Cleans
6 Handstand Push Ups or 6 DB Z-Press
HYROX – ENGINE
FOR TIME
25 Burpees
400 m Run With Medball
25 Rope Pull Ups
400 m Run With Medball
50 Wall Ball Shots
400 m Run With Medball
25 Rope Pull Ups
400 m Run With Medball
25 Burpees
BOOSTLAB
Deficit Barbell Lunges
3×7
Romanian Deadlift
3×8-10
Istruttori
7:00 Elena
9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 Eugenio
18:30 BoostLab Aurelio
19:30 Eugenio
Mercoledì 05 novembre 2025
SKILL – ROPE CLIMB
J-Hook
WOD – EMOM 8’
I 5 Push Presses
II 7-10 Seated Medball Throws
EMOM 8’
I 2 Push Presses
II 7-10 Seated Medball Throws
HYROX – RACE/TECH
EMOM 30’
I 21/18 Cal Row/Ski
II 15 Burpee Broad Jumps
III Max Wall Ball Unbroken
IV Rest
Istruttori
7:00 Aurelio
9:30 Aurelio
12:30 Sara
17:30 Elisa
18:30 Hyrox Elisa
19:30 Elisa
Giovedì 06 novembre 2025
WOD – FOR TIME
100 Wall Ball Shots
75 Box Jump Overs
50 Pull Ups
25 Wall Walks
BOOSTLAB
Hip Thrust
4×10
Kalsu Hip Thrust
60 Reps
B-Stance DB Romanian
Deadlift
3×7
HYROX – ENGINE
4 ROUNDS
500/400 m Erg
20 DB Thrusters
20 Burpees
20 Deadlifts
Istruttori
7:00 Sara
9:30 Sara
12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 07 novembre 2025
STRENGTH – SIXPACK
EMOM 10’
I 40” Crunches
II 40” 4 Way Dead Bugs
WOD – 5 ROUNDS
12 DB Snatches Alt
2 x 10m+10m Shuttle Sprint
12 DB Lunges
Rest 1’
FORGELAB
6 Superset
6 Bench Press
2-5 Chin Ups
Rest 2’
Barbell Curl
2×20
HYROX – BUILD
4 Superset
12,5m Sled Push
10 Alternate Back Rack Lunges
FOR TIME
2000 m Erg
100m Sled Push Race Weight
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Hyrox Sara
17:30 Elisa
18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 08 novembre 2025
WOD – FOR TIME
800 m Run
5 x
10 Pull Ups
20 Push Ups
30 Sit Ups
800 m Run
5 x
10 Deadlifts
8 Hang Cleans
6 Push Presses
800 m Run
9:30 Elisa
12:30 Elisa
EXTRACREDIT
HYROX
Day 1
4×1000 m SkiErg
Rest 2’
Day 2
1600 m Run
Rest 3’
1200 m Run
Rest 2’30”
800 m Run
Rest 2’
3×400 m Run
Rest 2’
FORGE LAB
Chest Press
4xMax @8RM
DB Flies
3×15
Deficit Push Up
3xMax
VEGA
FOR TIME
10 Clean And Jerks @80/55
10 Chest To Bar Pull Ups
400 m Run
10 Clean And Jerks
10 Bar Muscle Ups
400 m Run
10 Clean And Jerks
10 Muscle Ups
400 m Run