Lunedì 06 ottobre 2025
STRENGTH – STRICT PULL UP
4-4-4-4
Weighted Pull Ups
Or
AMRAP 10’
1 Negative in 5” + 10” Dead Hang Hold
WOD – 4xAMRAP 3’
10-20 Push Ups
10 Burpee Box Jumps
10 Cleans @60/40
Max Russian KB Swings
Rest 1’30″
HYROX CLASS – BUILD h 18:30
10”-20”-30”-40”-50”-60”-6
0”-50”-40”-30”-20”-10”
Sprint
Alternating Row/Bike
Istruttori
7-9:30 Alessandro
12:30 Ele
17:30-18:30-19:30 Elisa
Hyrox 18:30 Aurelio
Martedì 07 ottobre 2025
STRENGTH – COMPLEX
1 Hang Clean
1 Front Squat
2 Shoulder To Overheads
WOD – 3 ROUNDS NOT FOR TIME
30” L-Sit
30” Handstand Hold
30-20-10 Overhead Lunges
HYROX CLASS – ENGINE h 12:30
50-40-30-20-10
Wall Ball Shots
m Burpee Broad Jumps
KB Swings
BOOSTLAB h18:30
Back Squat
2×10 RPE8
1×10-12
Rest 2’30”
DB Romanian Deadlift
3×8
Rest 1’30”
Sorensen Hold
2×60”
Istruttori
7-9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30-19:30 Eugenio
18:30 BoostLab Aurelio
Mercoledì 08 ottobre 2025
WOD – 10 ROUNDS
5 Thrusters @50/35
10 Pull Ups
150 m Run
Rest 1’
HYROX CLASS – RACE/TECH h 18:30
FOR TIME
800 m Run
50 m DB Walking Lunges
500/400 m Row
40 DB Push Presses
400 m Run
30 Burpee Broad Jumps
300 m Ski
20 Wall Ball Shots
20/15 Cal Bike
-rest 3’-
Max wall ball unbroken Or Max Wall Ball in 3’
Istruttori
7-9:30 Aurelio
12:30 Sara
17:30 -18:30-19:30 Hyrox Elisa
Giovedì 09 ottobre 2025
STRENGTH – DEADLIFT
8-6-6-6
WOD – AMRAP 9’
12 DB Snatches
9 Toes To Bar
BOOSTLAB h18:30
Hip Thrust
3×5-8
1×8-12
Rest 2’
Bulgarian Split Squat
3×6
HYROX – BUILD h19:30
In 15’
Find Heavy Line Sled Pull
3 ROUNDS
10 Alternating Gorilla Rows
120 m Farmer Carry
50 m DB Walking Lunges
50 Sit Ups
Istruttori
7-9:30 Sara
12:30 Elisa
18:30 BoostLab Aurelio
1730-18:30-19:30 Hyrox Elena
Venerdì 10 ottobre 2025
ENDURANCE COUPLE WOD – AMRAP 30’
Cash In: 800 m Run Together
50 Burpees
50 Wall Ball Shots
50 MB Box Step Over
50 KB Russian Swings
FORGELAB h18:30
Pendlay Bent Over Row
3×8-10
3 Superset
8-12 DB Bench Presses
8-15 DB Bicep Curls
Rear Delt Flies
3×10-15
HYROX CLASS – ENGINE h 12:30
COUPLE WOD
AMRAP 30’
At 0-10’-20′ 800 m Run Together
In the Remaining Time
50 Burpees
50 Wall Ball Shots
50 MB Box Step Over
Istruttori
7-9:30 Alessandro
12:30 Sara
17:30-18:30-19:30 Elisa
18:30 ForgeLab Aurelio
Sabato 11 ottobre 2025
WOD – FOR TIME
1000/800 m Row
30 Pull Ups
30 Front Squats
30 Toes To Bar
30 Power Cleans
500/400 m Row
30 Pull Ups
30 Front Squats
30 Toes To Bar
30 Power Cleans
9:30-12:30 Alessandro
EXTRACREDIT
HYROX
Day 1
2,5 km Run Race Pace
3 km Jog
1,5 km Run Sub Race Pace
Day 2
5 ROUNDS
1’30” SkiErg
1’30” Row
30 Wall Ball Shots
FORGE LAB
Bench Press
3×6-8
1×10-12
Hammer Curl
3×20
VEGA
FOR TIME
9-8-7-6
Front Squats
Shoulder To Overheads @80/55
Rest Till 8’
5 ROUNDS
5 Bar Muscle Ups
15 Cal Bike