Lunedì 20 aprile 2026
WOD – FOR TIME
21 Thrusters @50/35
15 Burpee Box Jumps
9 Bar Muscle Ups/Pull Ups
1000 m Run
9 Bar Muscle Ups/Pull Ups
15 Burpee Box Jumps
21 Thrusters @60/40
HYROX
IN 16’
2000 m Erg
1000 m Run
Max Wall Ball
Then
3xMax Distance Farmer Carry Unbroken
Rest 2’
Istruttori
7:00 – 9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Hyrox Aurelio
18:30 Elisa
19:30 Elisa
Martedì 21 aprile 2026
STRENGTH – COMPLEX
1 Hang Clean
1 Below Knees Hang Clean
1 Floating Clean
WOD – 4xAMRAP 2’30”
20/15 Cal Row
10 Power Cleans @40/30
Max Burpees Over Bar
Rest 1’
HYROX
FOR TIME
500/400 m Row + 30m DB Walking Lunges
Rest 2’
500/400m Row+15 Burpees Facing RowErg
Rest 2’
500/400m Row+30 DB Hang Cleans
Rest 2’
500/400m Row+15 Toes To Bar
Rest 2’
500/400m Row+30 Wall Balls
BOOSTLAB
Back Squat
3-3-3-3-3
Hip Thrust
5-5-5-5
Lying Leg Raise
2×20
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Sara
17:30 Elisa
18:30 BoostLab Aurelio
18:30 Elisa
19:30 Elisa
Mercoledì 22 aprile 2026
WOD – EMOM 18’
I 5-8 Hang Power Snatches
II 8-12 DB Bench Presses
III 10-16 Alternate Medball V-Ups
HYROX
AMRAP 6’
25 m DB Walking Lunges
200 m Run
Rest 2’30”
AMRAP 6’
15 Wall Ball Shots
200 m Run
Rest 2’30”
AMRAP 6’
15 m Burpee Broad Jumps
200 m Run
Istruttori
7:00 – 9:30 Aurelio
12:30 Elena
17:30 Alessandro
18:30 Hyrox Alessandro
19:30 Alessandro
Giovedì 23 aprile 2026
STRENGTH – 4 SETS
3 Push Presses
3 Jerks
WOD – AMRAP 8’
30 Double Unders
1-2-3-4-5-… Push Presses @70/45
HYROX
IN 15′
3/4 Sets
4 Rope Pull Ups
10 DB Renegade Rows
10 KB Gorilla Rows
Rest 1’30”-2’
E4MO4M x 20’ (5 ROUNDS)
400 m Run
50 m DB Walking Lunges
Max Plank Hold Unbroken
BOOSTLAB
3 Superset
5+5 DB Reverse Lunges
10 Romanian Deadlifts
Back Squat
4×10
Istruttori
7:00 – 9:30 Elisa
12:30 Sara
17:30 – 18:30 Elena
18:30 BoostLab Alessandro
19:30 Hyrox Elena
Venerdì 24 aprile 2026
COUPLE WOD
6 ROUNDS
30/27/24 Cal Row
30 Wall Ball Shots
75 m Farmer Carry
HYROX
5 ROUNDS
30/24 Cal Row
20 Wall Ball Shots
50 m Farmer Carry
Then
100 Sit Ups
FORGELAB
Bench Press
3@75,80,85
Then Find 10 RM
3 Sets
10 SkullCrushers
10 Bicep Curls
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Elisa
17:30 – 18:30 Fabio
18:30 ForgeLab Sara
19:30 Fabio
Sabato 25 aprile 2026
REST DAY
EXTRACREDIT
FORGE LAB
Incline Bench Press
3×4-6 2×8-10
DB Lateral Raises
5×10
DB Shrugs
5×20
HYROX
AMRAP 40’
1000 m Run
600 m Ski
600 m Row
1000 m Run
0.5 Miles Assault Bike
Rest 2’
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
AMRAP 8’
10 Overhead Squats 40/30
5 Chest To Bar Pull Ups
Per info su Vega Program @elisamariani93