Lunedì 22 giugno 2026
STRENGTH – PULL UP
Option 1
3-3-3-3 weighted
Option 2
EMOM 10’
10” Chin Over Bar
Hold + 3” Negative
WOD – 3 ROUNDS
400 m Run
21 Push Presses
12 Pull Ups
HYROX
COUPLE WOD
EVERY 10’ x 30’
800 m Run Together
50 Burpees
50 MB Step Over 50cm
Max Wall Ball Shots
Istruttori
7:00 – 9:30 Sara
12:30 Aurelio
17:30 Alessandro
18:30 Hyrox Eugenio
18:30 Alessandro
19:30 Alessandro
Martedì 23 giugno 2026
WOD – FOR TIME
25 Wall Ball Shots
10 Push Ups
5 Deadlifts
20 Wall Ball Shots
15 Push Ups
5 Deadlifts
15 Wall Ball Shots
15 Push Ups
20 Deadlifts
10 Wall Ball Shots
25 Push Ups
5 Deadlifts
T.c. 10′
HYROX
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
BOOSTLAB
Back Squat
5-4-3-3-2
Rest 2’30”-3’
DB Romanian Deadlift
3×12
Istruttori
7:00 – 9:30 Elena
12:30 Sara
17:30 Elisa
18:30 Boost Lab Aurelio
18:30 Elisa
19:30 Elisa
Mercoledì 24 giugno 2026
WOD – 4 ROUNDS
6 Shuttle Runs
9 Lateral Burpee Overs
9 Power Cleans
2 Rope Climbs
Rest 1’30”
HYROX
3 ROUNDS
400 m Run or Row
20 DB Squats
300 m Run
20 DB Walking Lunges
200 m Run
12,5m Sled Push
Rest 2’
Istruttori
7:00 – 9:30 – 12:30Elisa
17:30 Sara
18:30 Hyrox Eugenio
19:30 Eugenio
Giovedì 25 giugno 2026
STRENGTH – BACK SQUAT
4×1.2.3
Rest 2’30”
WOD – 5 ROUNDS
10-8-6-4-2 Thrusters
200 m Row
HYROX
FOR TIME
25 Burpees
400 m Run With Medball
25 Rope Pull Ups
400 m Run With Medball
50 Wall Ball Shots
400 m Run With Medball
25 Rope Pull Ups
400 m Run With Medball
25 Burpees
BOOSTLAB
HIP Thrust
4-6-10-12
Rest 2’
3x
20 DB Walking Lunges
20 Elevated Hip Bridge
Rest 2’
Istruttori
7:00 – 9:30 – 12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 26 giugno 2026 – Beer Race Day alle h18:45
WOD – E2MO2M x 20’
Alternating:
I 50 Double Unders
3 Wall Walks
II 12 Toes To Bar
6 Power Snatches @50/35
HYROX
FOR TIME
2000/1600 m Row
50 DB Step Ups
25 m Sled Push
1200/900 m Row
30 DB Step Ups
25 m Sled Push
600/500 m Row
20 DB Step Ups
25 m Sled Push
FORGELAB
6 Superset
6 Bench Press
2-5 Chin Ups
Rest 2’
Barbell Curl
4×6-10
60 Barbell Push Ups
Istruttori
7:00 -09:30 Alessandro
12:30 Sara
17:30 Elisa
18:45 Briefing
19:00 – 20:30 Beer Race
Sabato 27 giugno 2026
WOD – FOR TIME
6 Rope Climbs
6 Farmer Carry Shuttles
21 DB Deadlifts
21/18 Cal Row
4 Rope Climbs
4 Farmer Carry Shuttles
15 DB Deadlifts
15/12 Cal Row
2 Rope Climbs
2 Farmer Carry Shuttles
9 DB Deadlifts
9/6 Cal Row
Istruttori
9:30 Elisa
12:30 Alessandro
EXTRACREDIT
FORGE LAB
Pendlay Row
5-5-5-5
Tricep Pushdowns
4×15
3x
10 Hammer Curl
10 DB Reverse Curls
HYROX
FOR TIME
1000-800-600-400-200
m Run
200-400-600-800-1000
m Row
Per info sulla fase SPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
FOR TIME
24-16-8
Chest To Bar
12-8-4
Deficit Handstand Push Ups
6-4-2
Rope Climbs
Per info su Vega Program @elisamariani93