Lunedì 17 novembre 2025
STRENGTH – TEST
Max Strict Toes To Bar
Max Kipping Toes To Bar
WOD – “MACHO MAN”
EMOM 15’
3 Power Cleans
3 Front Squats
3 Push Jerks
HYROX
Build
4 Superset
8+8 DB Step Ups
20 Seated Med Ball Throws
Rest 1’30”
Tech
AMRAP 6’
200 m Row
15 KB Swings
Rest 1’
AMRAP 6’
10/8 Cal Bike
10 DB Burpees
Rest 1’
AMRAP 6’
200 m SkiErg
10 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 18 novembre 2025
STRENGTH
IN 10’
Superset
4-6 Shoulder Press
8-10 Ring Rows
Rest 1’30”-2’
WOD – “BOUNCER”
FOR TIME
25 Pull Ups
100 m Farmer Carry 2×24/16
30 Push Ups
100 m Farmer Carry
30 Push Ups
100 m Farmer Carry
25 Pull Ups
HYROX
Build
IN 10’
Superset
4-6 DB Shoulder Press
8-10 Ring Rows
Rest 1’30”-2’
Tech
EMOM 24’
I DB Floor Presses
II RowErg
III Sit Ups
IV Bike
V Farmer Carry
VI Rest
BOOSTLAB
Deficit Barbell Lunges
3×10
12’
Romanian Deadlift
3×10-12
10’
Sorensen Hold
2×60”
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 19 novembre 2025
SIXPACK – EMOM 9’
I 15” Bar Swing + 15” Hollow Rocks/Hold
II 15” Bar Swing + 10 Tuck Crunches
III 15” Bar Swings + 10 V-Ups
WOD – FOR TIME
50-25-10
KB Russian Swings
20-15-10
Toes To Bar
3-3-3
Wall Walks
HYROX
ENGINE/TECH
E5MO5M x 25’
18/15 Cal Row
8 Burpee Broad Jumps
12 Wall Ball Shots
Istruttori
7:00 Aurelio
9:30 Aurelio
12:30 Sara
17:30 Elisa
18:30 Hyrox Elisa
19:30 Elisa
Giovedì 20 novembre 2025
STRENGTH – DEADLIFT
Find 3RM
Dead stop
WOD – 3 ROUNDS
3 ROUNDS
15 DB Thrusters
10 DB Burpee Box Overs
5 Deadlifts @70% 3RM
BOOSTLAB
Hip Thrust
4×12
Rest 2’-2’30”
Kas Hip Thrust
80 Reps
DB Romanian Deadlift
3×10
HYROX
BUILD
SLED PUSH
Find Heavy Lane in 12’
ENGINE-RACE
AMRAP 15’
100 m Farmer Carry
150 m RowErg
15 Wall Balls
15 Sit Ups
Istruttori
7:00 Aurelio
9:30 Aurelio
12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 21 novembre 2025
SKILL – EMOM 6’
I 5-8 Snap To Hollow
II 5 Worm Walk with Hollow Hold
WOD – 3 ROUNDS
1’ Wall Ball Shots
1’ Hang Snatches
1’ Cal Bike
1’ Push Presses
1’ Toes To Bar
1’ Rest
FORGELAB
Bench Press
Test
3-2-1
3 Supersets
10-15 DB Hammer Curl
15-20 Banded Pushdowns
HYROX
Race/Tech
FOR TIME
1000 m Run
750 m Row
50 Med Ball Squat
25 Burpees
500 m Ski
750 m Row
100 m Farmer Carry
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Hyrox Elisa
17:30 Fabio
18:30 Fabio
18:30 ForgeLab Sara
19:30 Fabio
Sabato 22 novembre 2025
WOD – 5 ROUNDS
10 Complexes
200 m Run
200/160 m Row
Complex:
1 Hang Clean
2 Front Rack Lunges
1 Push Press
9:30 Alessandro
12:30 Alessandro
EXTRACREDIT
HYROX
Scopri la nostra nuova
programmazione dedicata
PerformanceLab
VEGA
FOR TIME
21-15-9
Deadlift @100/70
Overhead Squats @60/40
E3MO3M x 18’
15 m Handstand Walk
12 Barbell Pistols @20/15