Lunedì 30 marzo 2026
WOD – EMOM 8′
EMOM 8’
1-5 Strict Pull Ups
EMOM 8’
I Max Double Unders
II 40 m Heavy Farmer Carry
EMOM 8’
I Max Cal Row
II Max DB/KB Deadlifts Unbroken
HYROX
BUILD
3 ROUNDS
5+5 Bulgarian Split Squat
200 m Run
FOR TIME
50 m Walking Lunges
+ 400 m Farmer Carry
Every Drop 400 m Run
Istruttori
7:00 – 9:30 Alessandro
12:30 Elena
17:30 – 18:30 Elisa
18:30 Hyrox Aurelio
19:30 Elisa
Martedì 31 marzo 2026
WOD – 3 ROUNDS
50 Wall Ball Shots
40 Sit Ups
30 MB Step Ups
20 Toes To Bar
10 Power Cleans @60/40
Rest 3’ Between Rounds
HYROX – COUPLE WOD
1000 m Run Together
25 Synchro Sit Ups
100 m Walking Lunges
800 m Run
25 Synchro Sit Ups
80 m Burpee Broad Jumps
600 m Run
25 Synchro Sit Ups
1000 m SkiErg
400 m Run
25 Synchro Sit Ups
80 Box Step Ups
200 m Run
25 Synchro Sit Ups
100 Wall Ball Shots
BOOSTLAB
Back Squat
5×6@78
Hip thrust
6-8-12
DB Walking lunges
3×12
Istruttori
7:00 – 9:30 Elena
12:30 Hyrox Sara
17:30 Alessandro
18:30 BoostLab Alessandro
18:30 Eugenio
19:30 Alessandro
Mercoledì 01 aprile 2026
STRENGTH – 4 SETS
1 Shoulder Press
3 Push Presses
WOD – 3 AMRAP 2’
15 Sit Ups
15 Hang Cleans
Max Shoulder To Overheads
Rest 1’
HYROX – 20 ROUNDS
I Go You Go (10 Each)
12/9 Cal Row
8 DB Step Ups @2×15/10
Istruttori
7:00 – 9:30 Elisa
12:30 Sara
17:30 Aurelio
18:30 Hyrox William
19:30 William
Giovedì 02 aprile 2026
SKILL
Bar Swing
Toe To Bar
WOD – 2 ROUNDS
1000/800 m Row
400 m Run
25 Toes To Bar
100 m Farmer Carry @2×32/24
HYROX
4×20 m Burpee Broad Jumps AFAP
Rest 1’
2 ROUNDS
1000/800 m Row
400 m Run
25 Wall Ball
100 m Farmer Carry @2×32/24
BOOSTLAB
Deadlift
3×3@85
Back Squat Cat
3×5@67
Db Rdl
5×6
Istruttori
7:00 – 9:30 Sara
12:30 Elisa
17:30 – 18:30 Elena
18:30 BoostLab Aurelio
19:30 Hyrox Elena
Venerdì 03 aprile 2026
STRENGTH – COMPLEX
12’ To Find Heavy Complex
2 Power Clean
2 Front Squats
WOD – AMRAP 6’
5 Power Cleans
6 Burpee Overs
HYROX
E5MO5M x 30’
I 800 m Run + Max Pull Ups
II 50 KB Russian Swings + Max Distance Row
III 50 m Burpee Broad Jumps + Max Plank Hold
FORGELAB
Bench Press
5@72
3@78,82
3×1@90+
Istruttori
7:00 – 9:30 Alessandro
12:30 Hyrox Sara
17:30 – 18:30 Elisa
18:30 ForgeLab Aurelio
19:30 Elisa
Sabato 04 aprile 2026
WOD – AMRAP 25’
3 Bar Muscle Ups/3 BMU/8 Pull Ups
8 Thrusters @50/35
200 m Run
9:30 Aurelio
12:30 Eugenio
EXTRACREDIT
FORGE LAB
Seated DB Press
1×4-6 2×6-8 1×10-12
3x
10 DB Incline Bench Press
Max Strict Pull Ups
DB Shrugs
3×20
HYROX
6 ROUNDS
5’ Run
4’ Row
3’ Ski
Per info sulla fase GPP di
RoxLab @aureliogigi e @samuele_abrami
VEGA
DEADLIFT
3 RM
FOR TIME
30 Cal Bike
15 Muscle Ups
30 Cal Bike
15 Bar Muscle Ups
30 Cal Bike
15 Strict Pull Ups
Per info su Vega Program @elisamariani93