Lunedì 13 ottobre 2025
WOD – 3 WOD
AMRAP 5’
8 Pull Ups
12 Deadlifts @80/55
Rest 2’
AMRAP 5’
8 Box Jumps 60/40
12 Wall Ball Shots
Rest 2’
FOR TIME
30-20-10
Russian Swings
Push Ups
HYROX CLASS – BUILD h 18:30
3 ROUNDS
400 m Run or Row
20 DB Squats
300 m Run
20 DB Burpees*
200 m Run
12,5m Sled Push AHAP
Rest 2’
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Elisa
18:30 Hyrox Aurelio
19:30 Elisa
Martedì 14 ottobre 2025
STRENGTH – ForgeLab
4 Superset
6 Push Press
6+6 One Arm DB Row
Rest 2’
WOD – 8 ROUNDS
30 Double Unders
20 KB Swings
HYROX CLASS – BUILD h 12:30
7 ROUNDS
400 m Run or 400/350 mRow
10-9-8-7-6-5-4-3
Back Squats
Then
50 Wall Ball Shots
BOOSTLAB h18:30
Deadlift
3×5-7 1×8-10
DB Walking Lunges
3×16
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 15 ottobre 2025
WOD – FIGHT GONE NASTY
3 ROUNDS FOR REPS
1’ Toes To Bar
1’ Wall Ball Shots
1’ Hand Release Push Ups
1’ Med Ball Sit Ups
1’ Hang Power Cleans
1’ Rest
HYROX CLASS – ENGINE h 18:30
FOR TIME
2000/1600 m Row
50 DB Step Ups
25 m Sled Push
1200/900 m Row
30 DB Step Ups
25 m Sled Push
600/500 m Row
20 DB Step Ups
25 m Sled Push
Istruttori
7 Elisa
9:30 Elisa
12:30 Elena
17:30 Aurelio
18:30 Hyrox Eugenio
19:30 Eugenio
Giovedì 16 ottobre 2025
WOD – AMRAP 25′
7 Bar Muscle Ups/14 Pull Ups
11 Thrusters
60 m Farmer Carry
BOOSTLAB h18:30
Back Squat
3×5-8 1×10-12
DB Romanian Deadlift
3×12
HYROX – RACE/TECH h19:30
Test
Max Distance Burpee Broad Jumps in 30″
AMRAP 16’
400 m Run
20 m DB Walking Lunges
60 m Farmer Carry
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 17 ottobre 2025
STRENGTH – DEADLIFT
6-6-8-12
WOD – 5 ROUNDS
20/15 Cal Row
1 Rope Climb Legless or 2 Rope Climbs or 5 Strict Knees To Elbows
FORGELAB h18:30
Bench Press
Test 5 RM
5 superset
15 Skull Crushers
15 Hammer Curls
HYROX CLASS – ENGINE h 12:30
Sled Pull
In 15’ Find Heavy 12,5m*
E5MO5M x 4 ROUNDS
500/400 m Row
15 DB Hang Snatches
25 Wall Ball Shots
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Hyrox Sara
17:30 Aurelio
18:30 Eugenio
18:30 ForgeLab Aurelio
19:30 Aurelio
Sabato 18 ottobre 2025
COUPLE WOD – 20 ROUNDS
3 Heavy Hang Squat Cleans
6 Burpee Overs
6 Shuttle Run
9:30 Sara
12:30 Eugenio
EXTRACREDIT
HYROX
Day 1
12 Km Run
Day 2
5x 500 m SkiErg
500 m Row
25 Cal Assault Bike
Rest 3’-4’
FORGE LAB
Shoulder Press
5-5-5-5
DB Lateral Raises
4×10-15
Farmer Carry
4x40m
VEGA
Skill
3 Attempts For Max Reps Unbroken
3 Toes To Bar
3 Bar Muscle Ups
Rest 2’30”
5 ROUNDS
500 m Row
15 Bench Presses @60/40