Lunedì 09 febbraio 2026
WOD – AMRAP 14’
7 Power Cleans
7-14 Toes To Bar
21 Double Unders
HYROX
Heavy Sled Push
5 ROUNDS
2’ Easy Row/400 m Run
2’ 8 DB Push Presses +
15-20 Sit Ups
Istruttori
7:00 – 9:30 Alessandro
12:30 Sara
17:30 18:30 19:30 Elisa
18:30 Hyrox Aurelio
Martedì 10 febbraio 2026
WOD – EMOM 30’
I 3 Man Makers
II 15 Wall Ball Shots
III 8-10 Burpee Box Jump Overs
HYROX
EMOM 30’
I 3 Man Makers
II 15 Wall Ball Shots
III 8-10 Burpee Box Jump Overs
BOOSTLAB
Back Squat
5-5-5@72-77%
10-10-10@50%-55%-60%
DB Romanian Deadlift
3/4×6
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Elisa
17:30 –18:30 – 19:30 Alessandro
18:30 BoostLab Aurelio
Mercoledì 11 febbraio 2026
STRENGTH – DIP
4 RM Weighted
Or
Push ups: 4×10” Top Dip Hold + Max Reps Push Ups
WOD – 4 ROUNDS
500/400 m Row
15 Weighted Sit Ups
2 Rope Climbs
HYROX
Test
1000 m Row/Ski
Rest 4-5’
1000 m Row/Ski @-0:10
Couple Wod
6 ROUNDS
I Go You Go (3 Each)
12,5 m Sled Push
100 m Farmer Carry UB
Istruttori
7:00 – 9:30 Elisa
12:30 Elena
17:30 – 18:30 Hyrox Aurelio
19:30 Eugenio
Giovedì 12 febbraio 2026
STRENGTH – Front Squat
4-4-2-2
WOD – AMRAP 10’
2-4-6-8-10-…
Hang Clean And Jerks
Burpee Pull Ups
HYROX
4 ROUNDS
25 m Sled Push
30 KB Russian Swings
20 Hand Release Push Ups
100 m Farmer Carry
40 m Lunges
BOOSTLAB
Deadlift
8×2 rest 1’30”
3 Superset
5+5 DB Lunges
10 Goblet Squats
Istruttori
7:00 – 9:30 Elisa
12:30 Aurelio
17:30 – 18:30 -19:30 Hyrox Elena
18:30 BoostLab Alessandro
Venerdì 13 febbraio 2026
COUPLE WOD – 8 ROUNDS
8 ROUNDS
10 Deadlifts
20 Push Ups
100 m Farmer Carry
SIXPACK
E2MO2M x 10’
30”+30” Banded Pallof Press
30” Hollow Hold
HYROX
Second Half
1000/800 m Run Or 40/32 Cal Bike/800 m Ski
1000 m Row
1000/800 m Run
200 m Farmer Carry
1000/800 m Run
100 m Walking Lunges
1000/800 m Run
100 Wall Ball Shots
FORGE LAB
Bench Press
3×5-6
1×8-10
Chest Fly
1×8-10
2×10-15
Barbell Curl
2×15-20
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Sara
17:30 – 18:30 – 19:30 Elisa
18:30 ForgeLab Aurelio
Sabato 14 febbraio 2026
WOD – E4MO4M x 20’
300/250 m Row
5 Front Squats
5 Push Presses
5 Back Squats
9:30 Alessandro
12:30 Alessandro
EXTRACREDIT
FORGE LAB
1 Arm DB Row
4×5+5
DB Lateral Raises
4×10-12
Skull Crushers
3×20
HYROX
GPP
Lat Machine
4×10
AMRAP 18’
30 Cal Bike
600/500 m SkiErg
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
5 ROUNDS
5 L-Pull Ups
20/16 Cal Bike
FOR TIME
30 Clusters @80/55
Per info su Vega Program @elisamariani93