Lunedì 27 aprile 2026
STRENGTH – BACK SQUAT
2-2-2-2-2
WOD – 4X AMRAP 3′
20 Wall Balls
16 DB Snatches
12 Box Jumps Step Down
Max DB Devil Presses
Rest 1’30”
HYROX
COUPLE
6000/5500/5000 m Row
Switch Every 2’
Every Switch 15 m Burpee Broad Jumps
Istruttori
7:00 – 9:30 Alessandro
12:30 Elena
17:30 Elisa
18:30 Hyrox Eugenio
18:30 Elisa
19:30 Elisa
Martedì 28 aprile 2026
WOD – FOR TIME
400 m Run
15 Shoulder To Overheads
400 m Run
12 Shoulder To Overheads
400 m Run
9 Shoulder To Overheads
HYROX
Strength
Sled Push
12’ To Find Max Weight for 12,5m
3 ROUNDS
150/120/90 m Farmer Carry
400 m Run
30 Air Squats
12,5 m Sled Push AHAP
BOOSTLAB
4 Superset
5+5 DB Reverse Lunges
10 DB Cyclist Squat NL
Banded Hip Bridge
3×20
EMOM 10’
I 30” Glute Side Plank
II 10 V-Ups
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Sara
17:30 Alessandro
18:30 BoostLab Eugenio
18:30 Alessandro
19:30 Alessandro
Mercoledì 29 aprile 2026
WOD – AMRAP 15’
3-6-9-12-15
DB Power Cleans
Cal Row
Toes To Bar
Push Ups
HYROX
FOR TIME
800 m Run with MedBall
8 ROUNDS
10 Wall Ball
1 Rope Climb
600 m Run with Med Ball
4 ROUNDS
10 Wall Ball
1 Rope Climb
400 m Run with MedBall
2 ROUNDS
10 Wall Ball
1 Rope Climb
Istruttori
7:00 – 9:30 Elisa
12:30 Sara
17:30 Fabio
18:30 Hyrox Fabio
19:30 Fabio
Giovedì 30 aprile 2026
SKILL- HANDSTAND
WOD – 2 ROUNDS
25 Deadlifts
25 Push Ups
25 Wall Ball Shots
25 Box Jumps
HYROX
AMRAP 25’
10 Devil Presses
20 Wall Ball Shots
10-20-30-40-50-… Cal Erg
BOOSTLAB
4 Superset
5+5 DB Reverse Lunges
10 DB Cyclist Squat No Lockout
Hip Thrust
8-8-8-8
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 Elena
18:30 Alessandro
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 01 maggio 2026
Rest Day
Sabato 02 maggio 2026
WOD – 6 ROUNDS
400 m Run w/MedBall
12 Push Presses @50/35
12 Speed Burpee Overs
12 Seated Med Ball Throws
1 Rope Climb
Istruttori
9:30 – 12:30 Elisa
EXTRACREDIT
FORGE LAB
Bent Over Row
8-8-8-8
DB Laterals
3×10-15
DB Shrugs
5×20
Rest 1’
HYROX
Intervals
3×1000 m Run
Rest 2’30”
3×800 m Run
Rest 2’
3×400 m Run
Rest 1’30”
FOR TIME
100 Wall Ball
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
Overhead Squat
3RM
E4MO4M x 20’
10 Overhead Squats @60/40
10 Chest To Bar
Max Cal Bike In 30”
Per info su Vega Program @elisamariani93