Lunedì 22 settembre 2025
STRENGTH – 4 SETS
2 Shoulder Presses
5 Push Presses
WOD – 3 ROUNDS
1’ 8 Shoulder Presses
1’ 3/2 Wall Walks
1’ 15/8 Ring Rows
1’ 20 Sit Ups
1’ Max Cal Bike
1’ Rest
HYROX CLASS – ENGINE
Test
FOR TIME
2’ On 1’ Off
50/40 Cal Row
50 Wall Ball Shots
50 Burpee Over Rower
50 Wall Ball Shots
50/40 Cal Row
Istruttori
7-9:30 Alessandro
12:30 Elena
17:30-18:30-19:30 Elisa
Hyrox 18:30 Aurelio
Martedì 23 settembre 2025
WOD – COUPLE WOD
FOR TIME
40 Devil Presses
100 Cal Row/Ski
40 Devil Presses
100 Cal Row/Ski
40 Devil Presses
HYROX CLASS – RACE/TECH h 12:30
A. Test
40 m Burpee Broad Jump
Rest 1’
40 m Burpee Broad Jump
B. 2 ROUNDS
2’30” 300/250 m Row
2’30” 400/300 m Run
2’30” 50 Wall Ball Shots
BOOSTLAB h18:30
Back Squat
3xMax@8RM
B-Stance Romanian Deadlift
3×9
Istruttori
7-9:30 Elena
12:30 Hyrox Elisa
17:30 Sara
18:30-19:30 Eugenio
18:30 BoostLab Aurelio
Mercoledì 24 settembre 2025
STRENGTH – “SIXPACK”
Every 1’30” For 7’30”
10 Alternate Med Ball V-Ups
30” Hollow Hold/Plank Hold
WOD – 10 ROUNDS
10-9-8-7-6-5-4-3-2-1
Burpee Overs
3 Power Cleans
3 Front Squats
3 Shoulder To Overheads
HYROX CLASS – BUILD h 18:30
BUILD
5 SETS
200 m Sprint
12,5m Sled Push
60 m Farmer Carry
Rest 1’30”-2’
4 ROUNDS
2’ On 2’ Off
Max m SkiErg
Istruttori
7-9:30 Aurelio
12:30 Sara
17:30 -18:30 – 19:30 Hyrox Elisa
Giovedì 25 settembre 2025
WOD – “Rowing Cindy”
AMRAP 20’
500/400 m Row
5 Pull Ups
10 Push Ups
15 Air Squats
BOOSTLAB h18:30
Deadlift
6-6-6
2xBackoff 5%
DB Walking Lunges
16-16-16
HYROX – ENGINE h18:30
2x AMRAP 3’30”
400 m Run
Max Burpee Pull Ups
Rest 1’
2x AMRAP 3’30”
500 m Row
Max Distance Sled Push
Rest 1’
2x AMRAP 3’30”
24/20 Cal Bike
Max Walking Lunges 2×15/10
Rest 1’
Istruttori
7-9:30-12:30 Elisa
17:30-18:30 BoostLab Aurelio
19:30 Hyrox Sara
Venerdì 26 settembre 2025
WOD – FOR TIME
A. 5 ROUNDS
5 Power Cleans
200 m Run
Then
B. 5 ROUNDS
5 Squat Cleans
200 m Run
FORGELAB h18:30
Bench Press
3×6/8
1 Arm DB Row
4×8/10
Barbell Curl
100 Reps For Time
HYROX CLASS – BUILD h 19:30
3 ROUNDS
800 m Run or 800/700 m Row
40 DB Goblet Reverse Lunges
3 Lanes Sled Push
Istruttori
7-9:30 Alessandro
12:30 Sara
17:30-18:30-19:30 Hyrox Elena
18:30 ForgeLab Aurelio
Sabato 27 settembre 2025
WOD – FOR TIME
8 Back Squats
3/1 Rope Climbs
50 Push Ups
8 Back Squats
3/1 Rope Climbs
50 Box Jumps
8 Back Squats
3/1 Rope Climbs
50 Cal Row/Ski
8 Back Squats
3/1 Rope Climbs
50 Weighted Sit Ups
9:30 William e Sara
12:30 Aurelio
EXTRACREDIT
HYROX
Day 1
FOR TIME
1000 m Run
25 Burpees
50 Cal SkiErg
25 Burpees
1000 m Run
Day 2
10 km Run
FORGE LAB
Lat Machine Pulldown
3×8/10
Incline Bench Press
10-10-10
Tricep Pushdown
3×10-12
VEGA
FOR TIME
800 m Run
45 GHD Sit Ups
25 Handstand Push Ups
5 Rope Climbs
25 Handstand Push Ups
45 GHD Sit Ups
800 m Run