Lunedì 15 dicembre 2025
STRENGTH – BENCH PRESS
7-7-5-5-3
WOD – RETEST “BOUNCER”
FOR TIME
25 Pull Ups
100 m Farmer Carry
30/15 Push Ups
100 m Farmer Carry
30/15 Push Ups
100 m Farmer Carry
25 Pull Ups
HYROX
4 Supersets
8-10 DB Push Presses
6-12 Pull Ups
E2MO2M x 24’
8 Burpee Box Jumps
15 Wall Ball Shots
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Elena
17:30 Elisa
18:30 Elisa
18:30 Hyrox Aurelio
19:30 Elisa
Martedì 16 dicembre 2025
STRENGTH – RETEST
Max Toes To Bar
WOD – FOR TIME
27-21-15-9
Thrusters
1-2-3-4
Rope Climbs
HYROX
“Hyrox First Half”
1000 m Run
1000 m SkiErg
1000 m Run
50 m Sled Push
1000 m Run
50 m Sled Pull
1000 m Run
80 m Burpee Broad Jumps
BOOSTLAB
TBD
Istruttori
7:00 Elena
9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 Eugenio
18:30 BoostLab Aurelio
19:30 Eugenio
Mercoledì 17 dicembre 2025
STRENGTH – 4 SUPERSET
5+5 One Arm DB Row
20”/30” Handstand Hold/Walk
WOD – EMOM 18’
I 10 Hanging Weighted
Knee Raises
II 50 Double Unders
III 45” Plank Hold
IV 50 Double Unders
V 20 Alternate V-Ups
VI 50 Double Unders
HYROX
4 ROUNDS
50 m DB Walking Lunges
50 m Sled Push
50 DB Squat Cleans
Rest as needed
between rounds
Istruttori
7:00 Elisa
9:30 Elisa
12:30 Sara
17:30 Aurelio
18:30 Hyrox William
19:30 William
Giovedì 18 dicembre 2025
WOD – AMRAP 16’
5 Chest To Bar Pull Ups/3-5 Bar Muscle Ups/5 Jumping Pull Ups
10 Cal Row/Ski
15 KB Russian Swings
BOOSTLAB
TBD
HYROX
AMRAP 15’
2×12,5m Sled Push
40 m DB Lunges
60 m Farmer Carry
Rest 2’
300 m Erg
40 m Burpee Broad Jumps
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 19 dicembre 2025
WOD – RETEST HEAVY DAY
“Macho Man”
EMOM 15’
3 Power Cleans
3 Front Squats
3 Push Jerks
FORGELAB
Benchember
2@80 Rest 2’
2@85 Rest 2’30”
2@87 Rest 3’
2@90 Rest 3’
3@90 Rest 3’
4@90
20-15-10
Hammer Curl
DB Laterals
Push Ups
HYROX
2 ROUNDS
500/400 m Row
30 Back Squats
500/400 m Row
30 Burpee Overs
500/400 m Row
30 RDL
500/400 m Row
Then Max Unbroken Wall Balls
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 20 dicembre 2025
WOD – FOR TIME
100 Double Unders
50 Box Jumps
400 m Run
60 DB Snatches
30 Deadlifts @100/70
300 m run
10×10 m Farmer Carry
5 Rope Climbs
200 m Run
9:30 Alessandro
12:30 Alessandro
EXTRACREDIT
FORGE LAB
3a Settimana Benchember
Ogni giorno su IG troverai
la giornata di Benchember
HYROX
8x
2’ Run Fast 1’30” Rest
Per il programma completo scopri ROXLAB
@aureliogigi e @samuele_abrami
VEGA
Hang Power Snatch
5 RM
FOR TIME
5 km Row
60 Burpee Pull Ups