AAA Sabato 11 luglio 2026
LE STAZIONI HYROX
come migliorarle e come allenarle
teoria e pratica
sabato 11 luglio 26
h 10:30-12:30 e 13:30-15:30
c/o VenkonGym – Bergamo
Info e prenotazioni
in DM o Reception
Lunedì 06 luglio 2026
WOD – AMRAP 20’
1 Power Clean
3 Strict Pull Ups
6 Push Ups
9 Air Squats
HYROX
3 ROUNDS
600 m Run
20 DB Reverse Lunges
Max Wall Ball Unbroken
EMOM 10’
I Max Cal Erg
II Farmer Hold
Istruttori
7:00 – 9:30 –12:30 Sara
PALESTRA CHIUSA tutti i pomeriggi ore 14 -17
17:30 Elisa
18:30 Hyrox Aurelio
18:30 Elisa
19:30 Elisa
Martedì 07 luglio 2026
WOD – 3 ROUNDS
30-20-10
Push Presses @50/35
Knees To Elbows
Box Jumps
STRENGTH – FORGE LAB
4 SETS
5 Bent Over Row
3 Push Presses
HYROX
AMRAP 24’
500/400 m Row
10 Renegade Push Ups
10 Burpee Pull Ups
50 m Farmer Carry
BOOSTLAB
Back Squat
5×3
Romanian Deadlift
3×8
Farmer Hold Bulgarian
Split Squats
2×15”+15”
Istruttori
7:00 – 9:30 – 12:30 Elena
17:30 Elisa
18:30 BoostLab Aurelio
18:30 Elisa
19:30 Alessandro
Mercoledì 08 luglio 2026
WOD – FOR TIME
9-6-3
DKB Thrusters
Bar Muscle Ups
Rest 3’
5 ROUNDS
15 KB Swings
15 Burpees
Rest 3’
1000 m Row
HYROX
SLED PUSH
Find Heavy 12,5m
AMRAP 20’
10-20-30-40-…
Cal Erg
Burpees
Istruttori
7:00 – 9:30 – 12:30 Elisa
17:30 Alessandro
18:30 Hyrox Alessandro
19:30 Alessandro
Giovedì 09 luglio 2026
WOD – FOR TIME
1200 m Run
50 Dips/Hand Release Push Ups
30 Hang Cleans @80/55
HYROX
EMOM 29’
I 45” Row
II 20 Wall Ball Shots Unbroken
III 45” SkiErg
IV 20 Ring Rows
V-VI 400 m Run
BOOSTLAB
Hip Thrust
5-5-5-10-10
3x
16 DB Walking Lunges
12 DB Romanian Deadlifts
Istruttori
7:00 – 9:30 – 12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 10 luglio 2026
WOD – 5xAMRAP 2′
15/12 Cal Row
6 Clean And Jerks @60/40
Max Back Squats
Rest 2’
HYROX
Couple Wod
800 m Run Together
Then
20 ROUNDS (I Go You Go 10 Each)
12/9 Cal Row
12 Wall Ball Shots
Then
400 m Farmer Carry
FORGELAB
10-9-8-7-6-5-4-3-2-1
Bench Press
Strict Pull Ups
10 Alternate DB Curl
20 Banded Pushdowns
Istruttori
7:00 Andrea
9:30 – 12:30 Sara
17:30 Elisa
18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 11 giugno 2026
WOD – 10 ROUNDS
2 Wall Walks or 6 Handstand Push Ups
4 Box Jumps @75/60
8 Deadlifts @70/45
200 m Run
Istruttori
9:30 – 12:30 Elisa
EXTRACREDIT
FORGE LAB
Incline Bench Press
3×6
2×10
EZ-Bar Curl
3×15
DB Laterals
3×15
HYROX
Threshold
5 SETS
20 m Burpee Broad Jumps
200 m SkiErg
20 KB Swings
12,5m Sled Push
Rest 1’
Per info sulla fase SPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
6 Sets
1 Power Clean + 1 Hang Clean
4 ROUNDS
400 m Run
2 Rope Climbs
10 Front Rack Lunges @70/45
Per info su Vega Program @elisamariani93