Lunedì 04 maggio 2026
WOD – 8 ROUNDS
In 1’30”
150 m Run
Max Clean And Jerks @50/35
Rest 2’30”
HYROX
3 ROUNDS
50 KB Swings
50 m Walking Lunges
25 m Burpee Broad Jumps
800 m Run
30 Wall Ball Shots
Istruttori
7:00 – 9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Hyrox Aurelio
18:30 Elisa
19:30 Elisa
Martedì 05 maggio 2026
WOD – 4 ROUNDS
2 Rope Climbs
3 Wall Walks
40 m Walking Lunges
50 Double Unders
500/400 m Row
HYROX
EMOM 27’ (3 ROUNDS)
I-II-III 600/500 m Row
IV 15 DB Thrusters
V15m Burpee Broad Jumps
VI 20 Wall Ball Shots
VII-VIII-IX 400 m Run
BOOSTLAB
Back Squat
3×10 @55%
3 Superset
5+5 Bulgarian Split Squat
10’ DB Romanian Deadlifts
Double Clam Shell
2/3×20
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 BoostLab Aurelio
18:30 Eugenio
19:30 Eugenio
Mercoledì 06 maggio 2026
STRENGTH – BACK SQUAT
5-5-5-4-4
WOD – FOR TIME
21-15-9
Deadlifts
Bar Facing Burpees
HYROX
Strength
4 SETs
40 m Farmer Carry AHAP
Rest 1’30”
AMRAP 25’
35 Cal Row/Ski
45 Sit Ups
400 m Run/20/16 Cal Bike
Istruttori
7:00 – 9:30 Aurelio
12:30 Elena
17:30 Elisa
18:30 Hyrox Elisa
19:30 Elisa
Giovedì 07 maggio 2026
SKILL – PULL
3 Sets
50 m Front Rack DKB Carry
Max Pull Skill
50 m Front Rack DKB Carry
Rest 3’
WOD – AMRAP 10’
50 KB American Swings
30 Seated Med Ball Throws
10 Bar Muscle Ups/20 Pull Ups
HYROX
3 ROUNDS
IN 5’
1000 m Run
IN 5’
21-15-9
Thrusters
Burpees To Plate
BOOSTLAB
4 Superset
10 DB Walking Lunges
20-15 Hip Extensions
DB Romanian Deadlift
8-10-12-16
Lying Leg Raise
2×20
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 08 maggio 2026
WOD – 3 ROUNDS
1000/800 m Row
30 Wall Ball Shots
30 Knees To Elbows
HYROX
3 ROUNDS
1000 m Run
30 Med Ball Sit Ups
30 Wall Ball Shots
25 m Sled Push
Istruttori
7:00 – 9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 09 maggio 2026
WOD – 3 ROUNDS
400 m Run
3x 3 Cleans
6 Shoulder To Overheads
9 Seated Med Ball Throws
Istruttori
9:30 Aurelio
12:30 Aurelio
EXTRACREDIT
FORGE LAB
Lat Machine Pulldown
3×4-6
1×6-8
1×8-10
Chest Press
4×10
Tricep Pushdowns
5×15
HYROX
Intervals
4 ROUNDS
5’ Run
4’ Row
3’ Ski
2’ Rest
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
Back Squat
3@70% 3@75%
2@80% 2@85%
5×1@90%
3 ROUNDS
30 GHD Sit Ups
60 m Farmer Carry
30’ Assault Bike
Per info su Vega Program @elisamariani93