Lunedì 29 dicembre 2025
WOD – FOR TIME
400 m Run/Row
15 Clean And Jerks
400 m Run/Row
30 Toes To Bar
400 m Run/Row
45 Wall Ball Shots
400 m Run/Row
45 American KB Swings
400 m Run/Row
30 Ring Dips/Push Ups
400 m Run/Row
15 BB Weighted Lunges
HYROX
IN 12’
8-10 DB Push Presses
40 m Farmer Carry AHAP
Rest 2’
EMOM 18’
I 12-20 Cal Row
II 12-24 Wall Ball Shots
III Rest
Istruttori
7:00 9:30 Alessandro
12:30 Sara
17:30 18:30Hyrox 19:30 Elisa
Martedì 30 dicembre 2025
WOD – “COUNTDOWN”
FOR WEIGHT
IN 15’
10-9-8-7-6-5-4-3-2-1
Deadlifts
Bar Facing Burpees
In The Remaining
Time Find
3 RM Front Squats
HYROX – COUPLE
FOR TIME
I 2000 m Row
II 8 Rounds
10 m Burpee Broad Jumps
40 m Farmer Carry
III 150 Wall Ball Shots
IV 8 Rounds
10 m DB Walking Lunges
15 Push Ups
Istruttori
7:00 9:30 Sara
12:30 Elisa
17:30 18:30 19:30 Eugenio
Mercoledì 31 dicembre 2025
WOD – “365 REPS FOR 1 YEAR”
31 Back Squats
28 Shoulder To Overheads
31 KB Russian Swings
30 Pull Ups
31 Seated MB Throws
30 Reverse Lunges
31 Dips/Push Ups
31 Squat Cleans
30 Knees To Elbows
31 Wall Ball Shots
30 DB Snatches
31 Thrusters 40/30
Then
365 m Row Sprint
Istruttori
7:00 9:30 Elisa
12:30 Aurelio
Giovedì 1 gennaio 2026
CAPODANNO
Venerdì 2 gennaio 2026
WOD – EMOM 35′
I 12/9 Cals Erg
II 5 Hang Cleans + 5 Front Squats
III 6-8 Strict Pull Ups
IV 12 DB Hammer Curls
V 25 Sit Ups
VI Max Cals Erg
VII Rest
HYROX – RACE/TECH
100/80 Cal Erg
80m Burpee Broad Jumps
60 m DB Lunges
40 Wall Ball Shots
25 m Heavy Sled Push
40 Wall Ball Shots
60 m DB Lunges
80 m Burpee Broad Jumps
100/80 Cal Erg
Istruttori
7:00 9:30 Aurelio
12:30 Hyrox Sara
17:30 18:30 19:30 Elisa
Sabato 3 gennaio 2026
WOD – 4 ROUNDS
40/32 Cal Row
40 Double Unders
30 Thrusters 20/15
200 m Run
20 Double Unders
20 KB Swings 24/16
9:30 12:30 Sara
EXTRACREDIT
FORGE LAB
Lat Machine Pulldown
2×4-6
2×6-8
1×10-12
Ez Bar Curl
3×10-15
DB Lateral Raises
3×10-15
HYROX
Day 1
4 ROUNDS
18/14 Cal Assault Bike
400/350 m Row
20 Burpees
90 m Farmer Carry
Day 2
1h Easy Run
Per il programma completo scopri ROXLAB
@aureliogigi e @samuele_abrami
VEGA
Death By
Hang Power Cleans @¾BW
FOR TIME
1000/800-750/600-500/400
m Row
50-35-20
DB Snatches @17,5/12,5