Lunedì 10 novembre 2025
WOD – 4 ROUNDS
2-4-8
Power Cleans
Bar Facing Burpees
Rest 1’ After Round 1
Rest 2’ After Round 2
Rest 3’ After Round 3
Then
Find 1 RM Power Clean
HYROX CLASS – TECH
Test
Max Burpees in 40”
Rest
Max Cal in 40”
Rest
EMOM 15’
I 15 Cal + 1 Burpee
II 14 Cal + 2 Burpees
III 13 Cal + 2 Burpees
…
XV 1 Cal Row + 15 Burpees
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Elisa
18:30 Hyrox Aurelio
19:30 Elisa
Martedì 11 novembre 2025
STRENGTH – EMOM 10’
I 30” Handstand Hold
II 20” Front Squat Hold
WOD – 10 ROUNDS
7 Front Squats @50/35
3 Bar Muscle Ups/3-6
Pull Ups*/6 Jumping Pull Ups
HYROX – TECH
E5MO5M x25’
12/10 Cal SkiErg/Row
8 Burpee BJ
200 m Run
3×10-15 DB Bench Press
BOOSTLAB
Deficit Barbell Lunges
3×9
Sorensen Hold
3×60”
Lying Leg Raises
2×20
Istruttori
7:00 Elena
9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 William
18:30 BoostLab Aurelio
19:30 William
Mercoledì 12 novembre 2025
SKILL – 8 ROUNDS
45” On 20” Off
Alternating
Rowing
DB Overhead Carry
WOD – FOR TIME
20/16 Cal Row
30 Burpees
40 DBs Ground To Overheads
50 Pull Ups/Jumping Pull Ups
30 m Plate Overhead Walking Lunges
150 m Sprint
DBs 2x 22,5/15
Plate @20/15
HYROX – 6 ROUNDS
500/400 m Row
30” Bar Hang
50 m Farmer Carry
30 Weighted Sit Ups
Istruttori
7:00 Elisa
9:30 Elisa
12:30 Elena
17:30 Aurelio
18:30 Hyrox Eugenio
19:30 Eugenio
Giovedì 13 novembre 2025
WOD – AMRAP 18’
15 Box Jumps
12 Push Presses @50/35
9 Toes To Bar
SIXPACK – AMRAP 5’
30” Hollow
10 Tuck Crunches
20” Hollow
20 Tuck Crunches
10” Hollow
30 Tuck Crunches
Max KB Russian Twists
BOOSTLAB
Tempo Back Squat
34X1
3×5
B-Stance DB Romanian
Deadlift
3×9
Pelvic Hip Drop
2×20
HYROX – ENGINE
50/45 Cal Row
5 MB Circuits
40/35 Cal Row
4 MB Circuits
30/25 Cal Row
3 MB Circuits
20/15 Cal Row
2 MB Circuits
10/5 Cal Row
1 MB Circuit
1 MB Circuit: 10 Med Ball Step Overs, 10 Med Ball Sit Ups, 5 Wall Ball
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 14 novembre 2025
WOD – 2 ROUNDS
10 Thrusters
Rest 1’
10 Thrusters
15 KB Swings
Rest 1’
10 Thrusters
15 KB Swings
400 m Run
Rest 3’ Between Rounds
FORGELAB
Incline Chest Supported DB Row
5×8-10
DB Floor Press
2×10 2×15-20
Skull Crushers
2×15-20
HYROX – BUILD
5 ROUNDS
500/400 m Row
8 Heavy Back Squat
200 m Run
1 Lane Sled Pull
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 15 novembre 2025
WOD – AMRAP 25’
50 Double Unders
200 m Run
20 DB Hang Clean And Jerks
1-2-3-4…. Rope Climbs
9:30 Aurelio
12:30 Eugenio
EXTRACREDIT
HYROX
Scopri la nostra nuova
programmazione dedicata
PerformanceLab
Day 1 – Baseline
BUILD
Back Squat
4×8
DB Step Up
3×6+6
GHD Back Extension
3×12
Seated Med Ball Throws
3×20
ENGINE
5 ROUNDS
300 m SkiErg
300 m RowErg
Extra:
3km Run
FORGE LAB
Incline Bench Press
3×6-8
1×8-10
Tricep Pushdown
3×15
DB Lateral Raise
4×10
VEGA
10 ROUNDS
10 DKB Clean And Jerks 2×24/16
3 Muscle Ups
5 ROUNDS NOT FOR TIME
20 GHD Sit Ups
2 Legless Rope Climbs