Lunedì 13 aprile 2026
STRENGTH – COMPLEX
3 Deadlifts
3 Power Cleans
WOD – FOR TIME
80 Wall Ball
600 m Run
40 Box Jump Overs
20 Power Cleans
HYROX – FOR TIME
1000 m Run
30-20-10
KB Russian Swings
Squat Jumps
1000 m Run
30-20-10
KB Russian Swings
Box Jumps
1000 m Run
30-20-10
KB Russian Swings
Wall Ball
1000 m Run
Istruttori
7:00 – 9:30 Alessandro
12:30 Elena
17:30 Elisa
18:30 Hyrox Aurelio
18:30 Elisa
19:30 Elisa
Martedì 14 aprile 2026
WOD – 8x AMRAP 1’30”
24 Double Unders
12 Sit Ups
8 Pull Ups
Rest 30”
STRENGTH – “FORGELAB”
3/4 Sets
30 m Heavy Farmer Carry
10-12 DB Curls
Rest 1’30”
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
BOOSTLAB
Hip Thrust
10-10-10-10
AMRAP 8’
5+5 DB Reverse Lunges
@0.5BW tot
30” Wall Sit
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 BoostLab Aurelio
18:30 Eugenio
19:30 Eugenio
Mercoledì 15 aprile 2026
STRENGTH – AMRAP 12’
6 Push Presses
30” Overhead Hold
WOD – E4MO4M x 20’
400 m Run
2 Rope Climbs
HYROX – 7 ROUNDS FOR MAX CAL
2’ On 1’ Off
20 m Burpee Broad Jumps
Max Cal Row/Ski
Istruttori
7:00 – 9:30 Elisa
12:30 Sara
17:30 Fabio
18:30 Hyrox Fabio
19:30 Fabio
Giovedì 16 aprile 2026
SKILL – KB CLEAN
COUPLE WOD – AMRAP 22’
20 Burpees
20 Cal Row
80 m DKB Front Rack Carry
HYROX
COUPLE WOD
AMRAP 22’
20 Burpees
20 Cal Row
80 m DKB Front Rack Carry
BOOSTLAB
4 SETS
5-8 Good Morning
5+5 Heavy Bulgarian Split Squats
3×60” Sorensen Hold
15m+15m Banded Lateral Walk
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 – 18:30 Elena
18:30 BoostLab Alessandro
19:30 Hyrox Elena
Venerdì 17 aprile 2026
STRENGTH – COMPLEX
1 Deadlift
1 Power Clean
1 Hang Power Clean
WOD
5 ROUNDS
15 Air Squats
15-8 Push Ups
3 Complexes
HYROX
BUILD 4 SETS
12,5 m Sled Pull & Push
200 m Run
20 m Burpee Broad Jumps
Rest 2’
Test
2000 m Row For Time
FORGELAB
Bench Press
3×8
3×5
DB Flies
3×10-15
3 Sets
5 Heavy Alt DB Curl
15-20 Reverse Grip Curls
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Andrea
17:30 – 18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 18 aprile 2026
WOD – FOR TIME
400 m Run
30 Weighted Sit Ups
20 Push Presses
20 Toes To Bar
10-5 Wall Walks
Istruttori
9:30 Alessandro
12:30 Alessandro
EXTRACREDIT
FORGE LAB
Seated DB Press
5×10-12
Lat Machine Pulldown
5×8-10
DB Curl
5×20
HYROX
AMRAP 40’
800 m Run
500 m Ski
800 m Run
500 m Row
800 m Run
1 Mile Assault Bike
Rest 3’
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
Split Jerk
3-3-2-2-1-1-1
FOR TIME
50 Chest To Bar
40 Pistols
30 m Handtsand Walk
20 L-Pull Ups
10 Wall Facing Handstand
Push Ups
Per info su Vega Program @elisamariani93