AAA Sabato 11 luglio 2026
LE STAZIONI HYROX
come migliorarle e come allenarle
teoria e pratica
sabato 11 luglio 26
h 10:30-12:30 e 13:30-15:30
c/o VenkonGym – Bergamo
Info e prenotazioni
in DM o Reception
Lunedì 29 giugno 2026
STRENGTH – BACK SQUAT
3-3-3-3
WOD – AMRAP 8′
30 Double Unders
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
30 Double Unders
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
30 Double Unders
9 Deadlifts
9 Hang Power Cleans
9 Front Squats
HYROX
4 SETS
6-10 Goblet Squats
10 Wall Ball Unbroken AHighAP
10 Box Jumps
4 ROUNDS
600 m Run
20 Burpee Box Jumps
Istruttori
7:00 – 9:30 Alessandro
12:30 Sara
17:30 Elisa
18:30 Hyrox Eugenio
18:30 Elisa
19:30 Elisa
Martedì 30 giugno 2026
WOD – COUPLE WOD
2500 m Row
Then
16 ROUNDS
6 Push Presses
6 DB Step Ups
Then
1500 m Row
HYROX
2500 m Row
Then
16 ROUNDS
12 Wall Ball Shots
6 DB Step Ups
Then
1500 m Row
BOOSTLAB
Back Squat
5-3-2-2-2
Romanian Deadlift
2×8
Istruttori
7:00 – 9:30 Elena
12:30 Elisa
17:30 Elisa
18:30 BoostLab Alessandro
18:30 Elisa
19:30 Alessandro
Mercoledì 01 luglio 2026
WOD – AMRAP 16′
200 m Run
1 Rope Climb
Max Push Ups/hspu Unbroken
HYROX
7 ROUNDS
400 m Run or 400/350 m Row
10-9-8-7-6-5-4-3
Back Squats
Istruttori
7:00 – 9:30 Elisa
12:30 Elena
17:30 Alessandro
18:30 Hyrox Alessandro
19:30 Alessandro
Giovedì 02 luglio 2026
WOD – E4MO4M x 16′
E4MO4M x 16’
10 Hang Power Snatches
10 Chest To Bar
Max Cal Row/Ski In 30”
HYROX
EMOM 30’
I 20/16 Cal Ski
II 12,5 m Sled Push
III 20/16 Cal Row
IV 30 m DB Walking Lunges
V 20/15 Wall Ball Shots
BOOSTLAB
HIP THRUST
4-4-8-10
DB Walking Lunges
3×16
Sorensen Hold 2×60’’
Istruttori
7:00 – 9:30 – 12:30 Elisa
17:30 Elena
18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 04 luglio 2026
STRENGTH – PUSH PRESS
3-3-3
WOD – AMRAP 12′
15 KB Swings
10 Seated Medball Throws
5 Heavy Push Presses Unbroken
HYROX
FOR TIME
500/400 m Row
20 DKB Thrusters
20 Burpee Box Jumps
20 Wall Ball Shots
400/350 m Row
15 DKB Thrusters
15 Burpee Box Jumps
15 Wall Ball Shots
300 m Row
10 DKB Thrusters
10 Burpee Box Jumps
10 Wall Ball Shots
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
18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 27 giugno 2026
WOD – 5 ROUNDS
8 Dips
8 Thrusters
8 Knees To Elbows
8 Burpees
8 Pull Ups
8 KB Swings
200 m Run
Istruttori
9:30 Sara
12:30 Eugenio
EXTRACREDIT
FORGE LAB
Incline Bench Press
3×4-6
2×8-10
DB Lateral Raises
4×12
Hammer Curl
3×20
HYROX
E4MO4M x 32’
400 m Run
20-15 Cal Erg
12,5m Sled Push
Per info sulla fase SPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
4 ROUNDS
100 Double Unders
20 Toes To Bar
Then
4 ROUNDS
4 Power Snatches
8 Overhead Squats @70/45
Per info su Vega Program @elisamariani93