Lunedì 18 maggio 2026
STRENGTH – PULL UP
30 Strict Weighted Pull Ups
WOD – 5 ROUNDS
15 Wall Ball Shots
10 Deadlifts
1 Rope Climb Legless
HYROX
3 ROUNDS
600 m Run
500 m Row/Ski
15 DB/KB Push Presses
Then
3×50 m Farmer Carry Unbroken
Istruttori
7:00 – 9:30 – 12:30 Sara
17:30 Eugenio
18:30 Hyrox Aurelio
18:30 Eugenio
19:30 Eugenio
Martedì 19 maggio 2026
STRENGTH – FRONT SQUAT
3-3-3-3-3-3
WOD -AMRAP 9′
7 DB Snatches
7 DB Thrusters
7 DB Goblet Squats
HYROX
AMRAP 25’
400 m Run
2×5 Back Squats
10 Push Ups
15 Sit Ups
500/400 m Row
BOOSTLAB
TBD
Istruttori
7:00-9:30 Elena
12:30 Hyrox Sara
17:30 Elisa
18:30 BoostLab Aurelio
18:30 Elisa
19:30 Elisa
Mercoledì 20 maggio 2026
WOD – AMRAP 8′
10/8 Cal Erg
10 KB Russian Swings
SIXPACK – EMOM 12′
I 10-15 DB Weighted Sit Ups
II 45” 4 Way Dead Bugs
III 3-4 DB Woodchoppers
HYROX
Max Meters Erg In 28’
E4MO4M
150 m Run
8 DB Step Over
Istruttori
7:00 – 9:30 Elisa
12:30 Elena
17:30 Alessandro
18:30 Hyrox Alessandro
19:30 Alessandro
Giovedì 21 maggio 2026
WOD – FOR TIME
5-4-3-2-1 Rounds Of Cindy
3 Power Cleans
3 Push Presses
40 m Farmer Carry
HYROX
EVERY 12’ x 3 SETS
400 m Run
Then
21-15-9
Cal Row/Ski
Burpees On Plate
Wall Ball Shots
BOOSTLAB
TBD
Istruttori
7:00 Sara
9:30-12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 22 maggio 2026
STRENGTH – 3 ROUNDS
5-10 Strict Ring Dips
Rest 15”
15”-30” Ring Support Hold
Rest 15”
15”-30” Ring Bottom Hold
Rest 2’
WOD – 8 ROUNDS
EVERY 1’30” x 8
ROUNDS
30 Double Unders
10 Toes To Bar
1-3 Wall Walks
HYROX
AMRAP 35’
500/400 m Row
10 Squats
20 Lunges
30 Wall Ball Shots
400 m Run
10 DB Deadlifts
20 Speed Burpees
30 m Farmer Carry
FORGELAB
Bench Press
3×4-5
1×6-8
DB Hammer Curl
2×20
DB Shrugs
4×20
Istruttori
7:00 – 9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 23 maggio 2026
WOD – FOR TIME
800 m Run
80 Pull Ups
80 Deadlifts
800 m Run
40 Cleans
40 Push Presses
Istruttori
9:30 Elisa
12:30 Elisa
EXTRACREDIT
FORGE LAB
5 ROUNDS
Incline Bench Press
3×8-10
1×12+
Tricep Pushdowns
3×12-15
4x
Max Deficit Push
10-15 Barbell Curls
HYROX
Morning Session:
50’ Easy Pace Run
Afternoon Session:
Barbell Lunges
4×12
5 ROUNDS
500 m SkiErg
400 m Run
30 Cal Bike
Per info sulla fase SPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
3 ROUNDS
100 Double Unders
10 Ring Muscle Ups
3 Snatches @ 80/55
T.C. 14’
GHD BACK EXTENSION
3×20
Per info su Vega Program @elisamariani93