Lunedì 26 gennaio 2026
STRENGTH – FRONT SQUAT
6-6-3-3
WOD – AMRAP 9’
10 DB Hang Snatches
8 DB Weighted Sit Ups
6 Toes To Bar
HYROX
AMRAP 40’ – Race
50 Cals
50 Wall Ball Shots
100 m Farmer Carry
50 m DB Walking Lunges
50 m Burpee Broad Jumps
50 Sit Ups
Istruttori
7:00 9:30 Alessandro
12:30 Aurelio
17:30 18:30 19:30 Elisa
18:30 Hyrox Eugenio
Martedì 27 gennaio 2026
STRENGTH – EMOM 12’
I Max Dips/Push Ups
II 20m DKB Overhead Carry
III 30” Hollow Hold
WOD – FOR TIME
100 Weighted Walking Lunges
100 Double Unders
75 Goblet Squats
100 Double Unders
50 Weighted Step Ups
100 Double Unders
HYROX
BOOSTLAB
Back Squat
3×5
3×4
3×3
DB Romanian Deadlifts
3×6
Istruttori
7:00 9:30 Elena
12:30 Hyrox Elisa
17:30 Alessandro
18:30 19:30 Alessandro
18:30 BoostLab Aurelio
Mercoledì 28 gennaio 2026
SKILL – PULL UP
Swing & Kipping Pull Ups or Kipping Half Pull Ups
WOD – 3xAMRAP 4’
10 Kipping Pull Ups
15 Thrusters
5 Kipping Pull Ups
15 Thrusters
Max Cal Row
Rest 2’
HYROX –
Istruttori
7:00 9:30 Elisa
12:30 Elena
17:30 Aurelio
18:30 Hyrox 19:30 William
Giovedì 29 gennaio 2026
WOD – 3 ROUNDS
10 Clean And Jerks @6040
20/15 Cal Row/Ski
STRENGTH
3×15 Weighted Sit Ups
HYROX
Tech
Test Burpee Broad Jump
EMOM 20’
I 40” Max Cals
II 40” Plank Hold
BOOSTLAB
Hip Thrust
3×15
3 Superset
5+5 DB Lunges
10 Goblet Squats
Istruttori
7:00 Andrea
9:30 Aurelio
12:30 Elisa
17:30 18:30 19:30 Hyrox Elena
18:30 BoostLab Aurelio
Venerdì 30 gennaio 2026
STRENGTH – Couple Sixpack
4 ROUNDS
30”+30” Banded Pallof Press
10 Seated Med Ball Throws
WOD – FOR TIME
50 Wall Ball Shots
40 KB Russian Swings
30 Burpee Overs
20 Hand Release Push Ups
10 Push Presses
20 Hand Release Push Ups
30 Burpee Overs
40 KB Russian Swings
50 Wall Ball Shots
HYROX
Engine
4 ROUNDS
600/500 m Row/Ski
30 MB Step Ups
30 Wall Ball Shots
FORGE LAB
DB Bench Press
2×6-8
2×8-12
Rest 2’-2’30”
DB Lateral Raises
4×8-15
DB Bicep Curl
2×21
Istruttori
7:00 9:30 Alessandro
12:30 Hyrox Andrea
17:30 18:30 19:30 Elisa
18:30 ForgeLab Aurelio
Sabato 31 gennaio 2026
WOD – 10 ROUNDS
300/250 m Row
10 Burpee Overs
8 Thrusters
9:30 Aurelio
12:30 Eugenio
EXTRACREDIT
FORGE LAB
Shoulder Press
5-6-7-8-9-10
DB Laterals
4×5
Skull Crushers
5×10
HYROX
50 cal Row
1 Km Run
50 Cal Ski
1 Km Run
50 Cal Bike
1 Km Run
Per il programma completo scopri ROXLAB
@aureliogigi e @samuele_abrami
VEGA
FOR TIME
10 D-Bag Cleans
40/30 Cal Bike
10 D-Bag Cleans
40/30 Cal Row
10 D-Bag Cleans @70/45
40 Burpees