Lunedì 09 marzo 2026
WOD
FOR TIME
10-8-6-4-2
Front Squats
20-16-12-8-4
Lateral Burpees
10-8-6-4-2
Power Cleans
HYROX
3 ROUNDS
1000/800 m Row
50 Burpees
50 Box Jumps
800 m Run
Istruttori
7:00 – 9:30 Alessandro
12:30 Elena
17:30 18:30 19:30 Elisa
18:30 Hyrox Aurelio
Martedì 10 marzo 2026
SKILL – PULL UP
3x
15” Hollow Hold pvc pulldown
15” Rest
15” Bar Hollow Hold
15” Rest
15” Strict Pull Ups
45” rest
WOD
5 ROUNDS, Each FOR TIME
300/250 m Row
20 KB Russian Swings
10 Pull Ups
HYROX
Couple wod
4 rounds
Alternating
A: 400 m Run
B: I 400/350 SkiErg
II 400/350 Row Erg
III 60 m DB Lunges
IV 40 m Burpee Broad Jumps
BOOSTLAB
Back Squat
4×6@75%
Hip Thrust
3xMax@8RM
Clam Shell
3x20m
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 BoostLab Aurelio
18:30 Eugenio
19:30 Eugenio
Mercoledì 11 marzo 2026
STRENGTH
Push Press
3-3-3-3
Negativa in 3”
WOD
AMRAP 16’
20 Box Jump Overs
10-9-8-7-6-5-…
Push Presses
1 Rope Climb
HYROX
EMOM 24’
0-6’ 8’-14’ 16-22’
Alternating
I 10/8 Cal Ski
II 15 Wall Ball Shots
III 12,5 m Sled Push
6’-8’ 14-16’ 22’-24’
400 m Run
Istruttori
7:00 – 9:30 Aurelio
12:30 Sara
17:30 – 18:30 Hyrox – 19:30 Elisa
Giovedì 12 marzo 2026
STRENGTH
DEADLIFT
3-3-3-3
WOD
EVERY 6’ x 18’ (3 ROUNDS)
400 m Run
500/400 m Row/Ski
100 Double Unders
HYROX
Every 4’ x 16’ (4 Rounds)
5+5 DB Reverse Lunges
400 m Run
AMRAP 20’
40 Sit Ups
40 Cals
40 m Farmer Carry AHAHP*
*As heavy as humanly possible
BOOSTLAB
Back Squat
Cat Style
4×4
Single DB Romanian
Deadlift
3×8+8
Sorensen Hold
2×60”
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 – 18:30 -19:30 Hyrox Elena
18:30 BoostLab Aurelio
Venerdì 13 marzo 2026
WOD
4 ROUNDS
30 Sit Ups
10 DB Left Hang Snatches
10 Push Ups
10 DB Right Hang Snatches
10 Push Ups
HYROX
FOR TIME
100 Burpees
125 m DB Walking Lunges
150 Cal Row
EMOM 5 Russian Swings
FORGE LAB
Bench Press
5×4
Skull Crushers
3×10-15
2xMax Hammer Curls
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Elisa
17:30 – 18:30 – 19:30 Fabio
18:30 ForgeLab Aurelio
Sabato 14 marzo 2026
WOD
FOR TIME
400 m Run
40 KB Russian Swings
400 m Run
30 KB Russian Swings
30 Box Jump Overs
400 m Run
20 KB Russian Swings
20 Box Jump Overs
20 Pike Push Ups
400 m Run
10 KB Russian Swings
10 Box Jump Overs
10 Pike Push Ups
10 Wall Walks
9:30 Alessandro
12:30 Alessandro
EXTRACREDIT
FORGE LAB
Pulley
2×4-6
2×6-8
DB Incline Press
2×8-10
EZ Curl
3×10-12
HYROX
AMRAP 12’
Sled Push Race Weight
5 ROUNDS
500 m Run
500 m Ski
20 Sandbag Ground To
Overheads 30/20
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
10 ROUNDS
5 Deadlifts 160/100
3 Muscle Ups
10 Weighted GHD Sit Ups
Per info su Vega Program @elisamariani93