Lunedì 19 gennaio 2026
WOD – EMOM 31’
I Strict Pull Ups
II V-Ups
III Rowing
IV Rest
V Bent Over Row @60/40
VI Seated Med Ball Throws
VII Wall Ball Shots
VIII Rest
HYROX
Engine/Tech
3 AMRAP 7’
500 m Row
40 m Burpees BJ
Max Wall Ball Shots
Rest 3’
Istruttori
7:00 9:30 Alessandro
12:30 Elena
17:30 18:30 19:30 Fabio
18:30 Hyrox Aurelio
Martedì 20 gennaio 2026
WOD – 5 ROUNDS
5 Push Jerks
3 Wall Walks
STRENGTH – SIXPACK
3 ROUNDS
2’ Plank Hold
100 m Farmer Carry @2×22,5/15
HYROX
3 x AMRAP 5’
20(15-10) BD Step Overs
20(15-10) Weighted Sit Ups 1DB 22,5/15
Max Cal Bike/Row/Ski
Rest 3’
STRENGTH – SIXPACK
3 ROUNDS
2’ Plank Hold
100 m Farmer Carry @2×22,5/15
BOOSTLAB
Back Squat
10,10,8,8,6,6@50,55,60,65,70,75%
DB Romanian Deadlift
3×10
Lateral Raises
2×15
Istruttori
7:00 9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 19:30 Eugenio
18:30 BoostLab Aurelio
Mercoledì 21 gennaio 2026
STRENGTH – DIP
3×10” Bottom Dip Hold
3×10” Top Dip Hold
Or
Push Up:
3×10”-20” Bottom Push Up Hold
3x Top Dip Hold
WOD – 4xAMRAP 2’
6 Deadlifts
3 Facing Burpees
4 Deadlifts
2 Facing Burpees
2 Deadlifts
1 Facing Burpee
Max Cal Row
Rest 2’
HYROX – E6MO6M x 24’
2x
8 Speed Burpee Box Jumps
10 Wall Ball Shots
12/10 Cal Row
Istruttori
7:00 9:30 Aurelio
12:30 Sara
17:30 18:30 Hyrox 19:30 Elisa
Giovedì 22 gennaio 2026
STRENGTH – FRONT SQUAT
15” Hold + 8-10 reps
15” Hold + 5-6 Reps
10” Hold + 3-4 Reps
WOD – FOR TIME
30-20-10
Pull Ups
Squat Cleans
10-20-30
Toes To Bar
Back Squats
HYROX – EMOM 24’ FOR MAX REPS
I DB Floor Presses
II SkiErg
III 2DB Step Ups
IV Bike
V Farmer Carry
VI Rest
BOOSTLAB
Hip Thrust
3×12
DB Walking Lunges
4×16
3×45” Hamstring March
Istruttori
7:00 9:30 Sara
12:30 Elisa
17:30 18:30 19:30 Hyrox Elena
18:30 BoostLab Aurelio
Venerdì 23 gennaio 2026
WOD – TEAM OF 2
EMOM Till
6000/5500/5000 m Row
A Row
B 3 Power Cleans
3 Push Pres
HYROX – 5 ROUNDS
10 2DB Devil Presses
500 m RowErg
20 Wall Ball Shots
25m Sled Push
FORGE LAB
Bench Press
5×3@75-70%
Max Plyo PU
1 Arm DB Row
5-5-8-8-10
Barbell Curl
3×20
Istruttori
7:00 9:30 Alessandro
12:30 Hyrox Sara
17:30 18:30 19:30 Elisa
18:30 ForgeLab Aurelio
Sabato 24 gennaio 2026
WOD – 4 ROUNDS
7 Power Snatches
12 Burpee Box Jumps
4 ROUNDS
7 Clean And Jerks
8 Burpee Box Jumps
4 ROUNDS
7 Clusters
4 Burpee Box Jumps
9:30 12:30 Elisa
EXTRACREDIT
FORGE LAB
Pulley
5-5-5-10-10-10
DB Pullover
5-5-5-5
Barbell Curls
3×21
HYROX
Per il programma completo scopri ROXLAB
@aureliogigi e @samuele_abrami
VEGA
COMPLEX
2 Push Presses
3 Jerks
4 ROUNDS
500/400 m Row
12 Handstand Push Ups