Lunedì 20 ottobre 2025
WOD – EMOM 18′
I 1 Bear Complex
II 1 Strict Cindy
III Active Rest Easy Row/Bike
HYROX CLASS – Engine
Erg/Burpees
1200 m /10 m Burpees
1000 m /15 m Burpees
800 m /20 m Burpees
600 m /25 m Burpees
400 m /30 m Burpees
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Elena
17:30 Elisa
18:30 Elisa
18:30 Hyrox Aurelio
19:30 Elisa
Martedì 21 ottobre 2025
STRENGTH – DEADLIFT
Cluster set
2×4.3.2.1
WOD – IN TEAMS OF 2
10-9-8-7-6-5-4-3-2-1
Push Presses
Burpees
Sit Ups
HYROX – Build
4 ROUNDS
200 m Run
20 KB Swings
15 Seated Med Ball Throws
10 Burpee Pull Ups
12,5m Sled Pull
Rest 2’ between each round
After last round rest 2’
then 2000 m Row For time
BOOSTLAB
Back Squat
3×8
DB Romanian Deadlift
4×6
Istruttori
7:00 Elena
9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30 William
18:30 BoostLab Aurelio
19:30 William
Mercoledì 22 ottobre 2025
STRENGTH – STRICT PULL UP
3-3-3-3 Weighted
Or
AMRAP 10’
1 Negative Pull Up
WOD – 2xAMRAP 7′
3 DB Devil Presses
6 DB Lunges
15 Double Unders
200 m Run
Rest 3’
HYROX – Tech/Race
3 ROUNDS
3’ 500/400 m SkiErg
3’ 25 m Sled Push
3’ 50 Wall Ball Shots
Istruttori
7-9:30 Aurelio
12:30 Sara
17:30 Fabio
18:30 Hyrox Fabio
19:30 Fabio
Giovedì 23 ottobre 2025
WOD – FOR CALS
IN 8’
30 Box Jumps
40 Deadlifts 60/40
50 Russian Swings
32/24
Max Cal Row
Rest 2’
IN 8’
30-15 Pull Ups
40-20 Push Ups
50 Sit Ups
Max Cal Row
BOOSTLAB
Hip Thrust
3×4-5
1×8-12
Bulgarian Split Squat
3×7
HYROX – Build
EMOM 12’
I Max Farmer Hold
II 8 Heavy Walking Lunges
4 ROUNDS
250 m Ski
15 Wall Ball 2-Fer-1
Rest 2’
Istruttori
7:00 Elisa
9:30 Elisa
12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 24 ottobre 2025
WOD – AMRAP 20′
AMRAP 10’
20 Push Presses 40/30
40 Sit Ups
20 Hang Power Cleans
40” Plank Hold
Directly Into
AMRAP 10’
10 Push Presses 60/40
15 Toes To Bar
10 Hang Power Cleans
15” L-Sit
FORGELAB
HYROX – Race/tech
Couple
2 ROUNDS
4’ 400 m Run + 40 m Burpee Broad Jumps
4’ 400 m Run + 500 m Row/Ski
4’ 400 m Run + 100 m Farmer Carry
Istruttori
7:00 Alessandro
9:30 Alessandro
12:30 Hyrox Sara
17:30 Elisa
18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 25 ottobre 2025
WOD – FOR TIME
30 Box Jumps
50 Pull Ups
30 Back Squats
50/40 Cal Row
50 Push Ups
EMOM 1 Squat Clean
9:30 Sara
12:30 Sara
EXTRACREDIT
HYROX
Day 1
E5MO5M x 25’
800 m Run
Day 2
3 km Run
200 Cal Assault Bike
1000 m SkiErg
FORGE LAB
Close Grip Incline Bench
Press 30°
Find 8 RM
Then
3×10-12
Tricep Pushdowns
3×15-20
DB Shrug
3×20
VEGA
Power Snatch
5 RM Touch And Go
“Nancy”
5 ROUNDS
400 m Run
15 Overhead Squats 40/30