WOD

WOD IN TEAM

BUY IN

100 CAL ASS BIKE / 2000 M BIKE ERG

6 ROUND

16 C.T.B. DA DIVIDERE

8 SINGLE ARM THRUSTER SINCRO

16 BURPEES BOX JUMP OVER DA DIVIDERE

WOD 1

EMOM 10 ‘

ODD : 6 BACK SQUAT 65%
EVEN : 12 ( 6 / 6 ) SINGLE ARM D.B. BENT OVER ROW

WOD 2

FOR TIME

BUY IN

800 M RUN

5 RND

4 P. SNATCH 50 / 35 KG
8 HSPU
24 DU

T.C. 12′

HYROX

E2EMOM 30’

1 ) 500 BIKE ERG + 10 M BURPEES BROAD JUMP
2) 250 M ROW + 20 M FARMER CARRY 2 K.B. 24 / 16 KG
3) 10 SHUTTLE RUN 10 M + 10 M SLEED PULL

WOD 1

OGNI 2′

5 PUSH JERK 65%
2 ROPE CLIMB

WOD 2

6 RND

OGNI 2′

5 SANDBAG CLEAN
10 BOX JUMP
20 M BEAR HUG WITH SANDBAG ( 10/10)

WOD 1

WOD IN TEAM

FOR TIME

200 CAL SKI ERG DA DIVIDERE
100 PUSH UP SINCRO
200 CAL ASS BIKE DA DIVIDERE
200 WALL BALL 1 TARGET

DIVIDETE A PIACIMENTO

T.C. 25′

HYROX

AMRAP 15′

300 M RUN
20 M SLEED PUSH
10 ONE DB BOX STEP UP OVER

REST 5′

AMRAP 15′

300 M ROW
20 M FARMER CARRY 2 K.B. 24 / 16 KG
5 STRICT PULL UP / 10 RING ROW

WOD 1

5 RND

OGNI 2′

3 BAR MUSCLE UP
6 P . CLEAN 60 / 40 KG

WOD 2

AMRAP 6′

9 A. SWING 24 / 16 KG
6 GOBLET SQUAT
15 M ( 7,5 / 7,5 ) SINGLE ARM FARMER CARRY

REST 2′

AMRAP 6′

8 D. SNATCH
6 BURPEES OVER THE D.B.
8 ( 4/ 4 ) SINGLE ARM D.B. OVER HEAD LUNGE

HYROX

FOR TIME

10 RND

10 W.B.
20 CAL SKI ERG
10 BURPEES TOUCH
10 LUNGE WITH SANDBAG

WOD 1

SUPER SET

6 STACCHI SUMO 70%
6 DIP MATADOR

REST 2′ OGNI RND

WOD 2

EMOM 16′

1) 4 WALL WALK
2 ) 12 T2B /15 K2E
3 ) 16 / 12 CAL ROW
4) REST

WOD A SORPRESA :)

WOD IN TEAM

10 RND

6 BAR MUSCLE UP DA DIVIDERE

12 CAL SKI ERG DA DIVIDERE

6 SANDBAG CLEAN DA DIVIDERE

12 SIT UP WITH MB SINCRO

WOD 1

4 RND

SUPER SET

5 FRONT SQUAT 68%
10 HSPU / PIKE PUSH UP

REST 2′ OGNI RND

WOD 2

EMOM 12′

1)16 D SNATCH 22,5 / 15 KG
2) 12 BOX JUMP OVER
3) 8 SINGLE ARM DEVIL PRESS

HYROX

4 RND

REST 1 /2

300 M ROW / SKI
20 WALL BALL
10 BURPEES TOUCH
20 WALL BALL
300 M ROW / SKI

T.V. MAX 6′

WOD 1

GYMNASTICS STRENGTH

EMOM 9′

1)  2/ 3 ROPE CLIMB

2) 15/ 12 GHD

3) 6 STRICT RING DIP

WOD 2

FOR TIME

REST 1/ 2

24 D.U. O S.U.

6 THRUSTER 50 / 35 KG

9 BURPEES OVER THE BAR

6 THRUSTER

24 D.U / S.U.

T.C. MAX 3′

SCALED :

BARBELL 40 / 25 KG

WOD 1

WOD IN TEAM

AMRAP 25′

BUY IN 1200 / 900 M SKI ERG

REST TIME

1 COMPLEX SNATCH I GO YOU GO 50 / 35 KG

• 1 P. SNATCH
• 1 H. POWER SNATCH
• 1 O.H.S.

6 WALL WALK DA DIVIDERE

12 SQUAT SINCRO BODY WEIGHT

HYROX

WOD IN TEAM

EVERY 2′

ALT A/B

A) 30 WALL BALL 1 TARGET + 20 M SLEED PULL DA DIVIDERE

B) 60 M SHUTTLE RUN DA DIVIDERE + 20 LUNGE SINCRO

WOD 1

5 ROUND

OGNI 2′

4 STRICT PULL UP

6 BURPEES TOUCH

8 / 6 CAL ROW

WOD 2

AMRAP 12′

4 P. CLEAN 50 / 35 KG

4 PUSH JERK

4 PISTOL

EVERY 2 RND INCREASE 2 REP

HYROX

FOR TIME

500 / 400 M SKI ERG

40 WALL BALL 9 / 6 KG

30 M FARMER CARRY 2 KB 32 / 24 KG

20 BURPEES B.J.O.

10 DEADLIFT WITH 2 K.B.

REST 3′

RIPARTITE AL CONTRARIO

EMOM 10′

1) 8 DEADLIFT 60% 1 RM
2) 6 SHOULDER PRESS 65 % 1 RM

WORKOUT

21 / 15 / 9

T2B / K2E
A SWING 24 KG/ 16 KG
CAL ASS BIKE

T.C. 10′

WOD A SORPESA :)

BUY IN

80 CAL ASS BIKE DA DIVIDERE

8 RND

4 SANDAG CLEAN I GO YOU GO
8 WALL WALK DA DIVIDERE
12 SANDBAG SQUAT DA DIVIDERE

T.C. 20′

EMOM 15′

1 ) 12 / 9 CAL ROW

2) 10 BURPEES TOUCH

3 ) 12 T2B / K2R

VERSIONE RX

1 ) 15 / 12 CAL ROW

2) 12 BURPEES TOUCH

3 ) 15 T2B

HYROX

AMRAP 30 ‘

400 M RUN
30 WALL BALL
400 M RUN
20 M SLEED PULL
400 M RUN
10 DEADLIFT WITH 2 KB

FOR TIME

100 WALL BALL

EVERY DROP

1 MACHO MAN WITH BARBELL 60 / 40 KG

1 MACHO MAN

– 3 POWER CLEAN
-3 FRONT SQUAT
– 3 PUSH JERK

T.C. 10′

AMRAP 15′

10 SINGLE ARM D.B. THRUSTER SINCRO
20 CAL SKI ERG DA DIVIDERE
10 D.B. PUSH UP I GO YOU GO

OGNI 2 GIRI

30 DU / 60 SU I GO YOU GO

T.C. 15 ‘

HYROX

WOD IN TEAM

E2EMOM 32’

1 ) 40 M SLEED PUSH DA DIVIDERE
2 ) 30 LUNGE SINCRO
3 ) 15 BURPEES BOX JUMP SINCRO
4) 100 M SHUTTLE RUN DA DIVIDERE ( STATION 10 M)

FOR TIME

DIVIDE AS YOU LIKE

25 P SNATCH 40 / 30 KG
50 PULL UP
25 PUSH JERK
50 BOX JUMP

T.C. 15 ‘

HYROX

4 RND

500 / 400 , ROW
25 WALL BALL
500 / 400 M SKI ERG
25 M BURPESS BROAD JUMPO
50 M FARMER CARRY 2 KB 24 / 16 KG

REST 90″ OGNI RND

WOD A SORPRESA :)

WORKOUT

8 ROUND

24 CAL ASS BIKE DA DIVIDERE

4 DEADLIFT I GO YOU GO 100 / 70 KG

12 HSPU

WORKOUT

BUY IN

800 / 600 M ROW

21 15 9

PULL UP
BOX JUMP

CASH OUT

100 DU

T.C. 12′

HYROX

EMOM 24′

1) 20 M SLEED PULL
2) 8 BURPEES BOX JUMP
3) 400 / 300 M SKI ERG

WORKOUT

EMOM 12′

1) 15 GHD
2) 3 WALL WALK
3) 60 M SHUTTLE RUN

WOD

FOR TIME

500 M ROW
20 DEVIL PRESS ONE ARM 22,5 / 15 KG
400 M ROW
30 D SNATCH
300 40 SINGLE ARM S.T.O.H

HYROX

4 ROUND

400 M RUN
20 WALL BALL
400 M SKI ERG

REST 2′ OGNI RND

– TENETE UN RITMO ALTO PER TUTTI E 4 I RND

WOD

AMRAP 12′

3 / 6 / 9 / 12 ….

A SWING 24 / 16 KG
BURPEES OVER
S.D.H.P WITH K.B.

HYROX

TOT 32′

OGNI 2′

1) 40 M SLEED PUSH
2 ) 40 M WALKING LUNGE
3) 400 / 300 M ROW
4) 40 M BURPEES BROAD JUMP

8 ROUND

WOD IN TEAM

4 P . CLEAN DA DIVIDERE 60 / 40 KG
12 WALL BALL 1 TARGET
16 MED BALL SIT UP

WOD A SORPRESA :)

WOD IN TEAM

AMRAP 20′

6 T2B SYNCHRO

12 STOH 50 / 35 KG DA DIVIDERE

18 CAL ROW DA DIVIDERE

AMRAP 12′

1 POWER SNATCH + 1 HANG POWER SNATCH + 1 O.H.S 40 / 30 KG
6 HSPU / PIKE PUSH UP

OGNI 2 RND

+ 1 REP COMPLEX SNATCH

HYROX

EMOM 30′

1)20 M SLEED PUSH
2) 250/ 200 M SKI ERG
3) 20 M LUNGE WITH SANDBAG
4)REST

HAPPY B DAY COACH TUZI

BUY IN 89 CAL ROW DA DIVIDERE

6 ROUND

3 BAR MUSCLE UP I GO YOU GO
7 D.B. HANG POWER CLEAN SYNCHRO
18 BOX JUMP OVER DA DIVIDERE

EMOM 12′
1) 6 THRUSTER 50 / 35 KG
2)12/9 CAL ASS BIKE
3) 18 V UP

HYROX

4 RND

REST 1 /2

200 M ROW
15 WALL BALL
10 M LUNGE WITH SANDBAG
15 WALL BALL
200 M ROW

TARGET 80 A SWING

AMRAP 90″
REST 1′

8 PULL UP / 10 RING ROW
8 BURPEES OVER THE KB
REST TIME MAX A SWING 24 / 16 KG

SCALED

TARGET 60 A SWING
K.B. 20 / 16 KG

HYROX

5 RND

OGNI 5′

300 M RUN
20 BURPEES BROAD JUMP
10 M SLEED PULL

FOR TIME

15 / 12 / 9 / 12 / 15

D SNATCH 22,5 / 15 KG
WALL BALL

T.C. 10 ‘

WOD A SORPRESA :)

WOD IN TEAM

8 ROUND

3 DOUBLE DB DEVIL PRESS I GO YOU GO
18 CAL ROW DA DIVIDERE
9 DOUBLE DB STEP UP DA DIVIDERE

T.C. 20′

4 RND

AMRAP 2′

REST 1′

ALT A/B

A)300 / 250 M SKI ERG REST TIME MAX REP D SNATCH 22,5 / 15 KG

B)600 / 500 M BIKE ERG + MAX REP SINGLE ARM OVER HEAD LUNGE

HYROX

EMOM 24′

1. 5 DEADLIFT WITH 2 K.B. + 40 M FARMER CARRY
2. 5 BURPEES TOUCH + 10 BOX JUMP OVER
3. 250 /200 M ROW
4. REST

BUY IN

30 WALL BALL

6 RND

4 RING

8 BURPEES TOUCH

12 BOX JUMP OVER

T.C. 12′

EMOM 15′

1) 12 CTB / PULL UP / RING ROW

2) 10 DOUBLE DB THRUSTER

3) 8 SHUTTLE RUN ( 7,5 M)

HYROX

WOD IN TEAM

500 M SKI ERG DA DIVIDERE

40 M BURPEES BROAD JUMP DA DIVIDERE

30 AFFONDI SINCRO

20 M SLEED PUSH DA DIVIDERE

WOD IN TEAM

AMRAP 12′

4 SANDBAG CLEAN DA DIVIDERE

8 SINGLE ARM DB FRONT SQUAT SINCRO

12 DOUBLE DB PUSH UP DA DIVIDERE

HYROX

AMRAP 30′

300 M ROW

15 WALL BALL

20 M SLEED PUSH

OGNI 2 RND

400 M RUN

FOR TIME

BUY IN

50 DU / 100 SU

21 15 9

T2B O KNEE RAISE

3 6 9

WALL WALK

CASH OUT

500 / 400 M ROW

WOD A SORPRESA :)

WOD IN TEAM

FOR TIME

10 RND

14 PULL UP DA DIVIDERE

7 BURPEES SINCRO OVER THE BAR

14 CAL ROW DA DIVIDERE

FOR TIME

BUY IN

800 M RUN

15/12/ 9

D. SNATCH 22,5 / 15 KG

HSPU / PIKE PUSH UP

T.C.12′

HYROX

FOR TIME

2 ROUND

400 M RUN

20 BURPEES TOUCH

40 CAL SKI ERG

20 M SLEED PUSH

40 M LUNGE WITH SANDBAG

WOD IN TEAM

8 ROUND

I GO YOU GO

4 S.D.H.P. 50 / 35 KG
8 STEP WITH 2 DB
12/ 9 CAL SKI ERG

T.C. 16′

6 ROUND

AMRAP 1′
REST1′

8 FRONT SQUAT START GROUND POSITIOM 60 / 40 KG
REST TIME MAX REP A . SWING

SCALED

BARBELL

50 / 30 KG
40 / 25 KG

HYROX

5 RND

EVERY 5′

500/ 400 M ROW
15 WALL BALL
10 SKUTTLE RUN 10 M

EMOM 12′

1) 12 T2B / 16 K2E
2) 12 / 9 CAL ASS BIKE
3) 12 / 15 WALL BALL 9 / 6 KG

”     EVENT DAY     “

MURPH

1600 M RUN

100 PULL UP

200 PUSH UP

300 AIR SQUAT

1600 M RUN

EVENT 1

9.00 / 10 : 30 AM

EVENT 2

11.30 / 13 :00 PM

EVENT 3

17:00 / 18 : 30 PM

3 ROUND

REST 1/1

12 A SWING 24/16 KG
9 SIT UP WITH KB
6 S.D.H.P WITH KB
9 SIT UP WITH KB
12 A SWING

T.C. MAX 3′

T.C. MAX 15′

HYROX

EMOM 24′

1) 10 DEADLIFT WITH 2 HEAVY D.B.
2) 10 BURPEES TOUCH
3) 50 M HEAVY FARMER CARRY WITH 2 D.B.

10 RND

3 THRUSTER 50 / 35 KG

6 BOX JUMP

1 ROPE CLIMB

T.C. 12′

FOR TIME

30 / 24 CAL ASS BIKE

20 D SNATCH 22,5 /15 KG

15 T2B

20 DEVIL PRESS ONE ARM

30 / 24 CAL SKI ERG

HYROX

FOR TIME

3 RND

400 M ROW

20 WALL BALL

400 M SKI ERG

20 STEP UP

40 M SHUTTLE RUN

40 M SLEED PULL

EMOM 12′

1) 15/ 12 CAL ROW
2) 15 WALL BALL
3 ) 12 STEP UP OVER WITH MB

SCALED :
12 / 9 CAL ROW
12 WALL BALL

HYROX

WOD IN TEAM

400 M RUN TOGHETER
ATH A 30 M BURPEES BROAD JUMP
ATH B 20 LUNGE WITH SANFBAG
400 M RUN
ATH A 40 M SLEED PUSH
ATH B MAX MET ROW FINCHE A NON FINISCE LA SLEED

DOPO IL PRIMO RND , CAMBIATE GLI ESERCIZI TRA ATH A E B E COSI VIA PER I SUCCESSIVI

AMRAP 15′

2 C.T.B.

8 BURPEES OVER THE LINE

2 PISTOL SQUAT

EVERY RND INCREASE 1 REP CTB AND PISTOL SQUAT

WOMAN WOD

8 RND

8/8 BULGARIAN SPLIT SQUAT

10 STRICT KNEE RAISE

12 PUSH DOWN WITH BAND

REST 90″ OGNI RND

MAN WOD

8 ROUND

8 / 10 DEFICIT PUSH UP

16 V UP

8 AUSTRALIAN PULL UP

REST 90″ OGNI RND

WOD IN TEAM

AMRAP 20′

6 THRUSTER SINCRO 50 / 35 KG

12 CTB DA DIVIDERE

6 WALL WALK DA DIVIDERE

18 CAL SKI ERG DA DIVIDERE

EMOM 12′

1)3/2 ROPE CLIMB
2)9 S.T.O.H. 50 / 35 KG
3) 12 GHD
4) 6 RENEGADE PUSH UP

HYROX

AMRAP 15′

20 M SLEED PUSH
10 BOX JUMP OVER
5 STRICT PULL UP

REST 5′

AMRAP 15′

10 DEADLIFT WITH 2 KB
15 BURPEES TOUCH
200 M RUN

FOR TIME

5 RND

OGNI 90″
REST 1 ‘ OGNI RND

12 A SWING 24/ 16 KG
9 BOX JUMP OVER

REST TIME MAX CAL SKI ERG

AMRAP 12′

30 DU OR 60 SU
2 D SNATCH 22,5 / 15 KG
2 BURPEES OVER

EVERY RND + 2 D SNATCH E BURPEES

HYROX

E2EMOM 30′

1) 400 / 350 M ROW
2) 90″ MAX MET BURPEES BROAD JUMP ( STAZIONI DA 10 M)
3) 100 M FARMER CARRY WITH 2 KB

PREPARAZIONE MURPH

EMOM 12′

3 PULL UP + 6 PUSH UP + 9 SQUAT

SCALED

2 PULL UP OR 4 RING ROW + 4 PUSH UP + 6 SQUAT

HYROX

AMRAP 30′

400 M SKI ERG
30 M LUNGE WITH SANDBAG
20 WALL BALL

REST 1′ OGNI RND

TEAM WOD

5 RND

6 SANDBAG CLEAN DA DIVIDERE
8 DEVIL PRESS ONE ARM SINCRO 22,5/ 15 KG
24 M FARMER CARRY DA DIVIDERE ( STAZIONI DA 6 M )

WOMAN WOD

EMOM 24′

1) 12 COSSACK SQUAT WITH KB

2) 15 RUSSIAN SWING

3) 5 + 5 SINGLE ARM SHOULDER PRESS WITH KB

MAN WOD

6 ROUND

3 BENCH PRESS 80 %

6 DOUBLE DB BENT ROW

12 ( 6+6 ) CURL WITH DB

REST 90″ OGNI RND

WOD A TEAM

200 DU DA DIVIDERE
50 GHD DA DIVIDERE
25 CTB SINCRO
50 HSPU DA DIVIDERE
100 CAL ASS BIKE DA DIVIDERE

6 ROUND

ALT A/ B

EVERY 90″
REST 30″

A) 6 POWER CLEAN 60 / 40 KG REST TIME MAX REP BIKE ERG O BIKE BLOR
B) 12 CAL ROW / SKI ERG REST TIME MAX REP SINGLE ARM DEVIL PRESS 22,5 /15 KG

SCALED

BARBELL: 50 / 35 KG // 40 / 30 KG
DB : 17,5 / 12,5 KG // 12,5 KG / 7,5

HYROX

WOD A TEAM

2 ROUND

ATH A 40 M BURPEES BROAD JUMP
ATH B MAX MET SKI ERG
ATH A 100 M SHUTTLE RUN
ATH B MAX MET SLEED PUSH

REST 1′ EVERY RND

ATH B FA MAX MET SKI ERG , FINCHE ATH A NON FINISCE I 40 M BURPEES , SI CAMBIANO , UNA VOLTA CHE HANNO FINITO TUTTI E 2 , 1′ DI REST E PASSANO ALLO STEP SUCCESSIVO.
TUTTO QUESTO PER 2 VOLTE

FOR TIME

8 ROUND

4 RING ROW
8 T2B
12 BURPEES LINE

REST 30 ” OGNI RND

T.C. 15′

FOR TIME

WOD IN TEAM

100 / 80 CAL SKI ERG / ROW DA DIVIDERE
60 AMERICANN SWING SINCRO 24/ 16 KG
40 BOX JUMP DA DIVIDERE
20 WALL WALK DA DIVIDERE

T.C. 15′

HYROX

AMRAP 30′

400 M RUN
20 M SLEED PUSH
400 M ROW
20 WALL BALL

REST 90″ OGNI RND

6 ROUND

AMRAP 1′
REST 1′

6 P SNATCH 50 / 35 KG
REST TIME MAX REP WALL BALL 9/ 6 KG

SCALED

BARBELL :INT 40 / 30 KG
30 / 20 KG

HYROX

EMOM 24′

1 ) 8 DEADLIFT WITH 2 KB + 20 M FARMER CARRY
2) 10 BURPEES TOUCH
3) 150 / 100 M SKI ERG

PREPARAZIONE MURPH

EMOM 15′

1) 10 PULL UP
2) 15 SIT UP
3) 20 AIR SQUAT

SCALED

1) 5 PULL UP / 10 RING ROW
2) 10 SIT UP
3 ) 15 AIR SQUAT

WOMAN WOD

8 RND

10 ROMANIAN D.L. WITH 2 DB
8 Z PRESS
30 ” PLANK DINAMICO

REST 1′ OGNI RND

MAN WOD

8 RMD

10 AUSTRALIAN PULL UP
8 DB PUSH UP
30 ” HOLLOW POSITION

REST 1′ OGNI RND

WOD IN TEAM

4 RND

800 M RUN TOGETHER

30 T2B O GHD DA DIVIDERE

30 HSPU DA DIVIDERE

EMOM 12′

1) 3 BAR MUSCLE UP + 6/ 4 CAL SKI ERG
2) 3 POWE CLEAN 60 / 40 KG + 30 DU O 30 SU

HYROX

FOR TIME

400 M RUN
40 LUNGE
400 M RUN
40 M BURPEES BROAD JUMP
400 M RUN
40 M SLEED PULL
400 M RUN
40 BOX JUMP OVER

T.C. 20′

AMRAP 12′

400/300 M ROW
8 ( 4+4) SINGLE ARM DB PUSH PRESS
12 DB SIT UP

EMOM 12′

1) 15 WALL BALL
2) 8 DEADLIFT 80 / 60 KG
3) 45 M FARMER CARRY 2 KB 24/ 16 KG
( 6 STATION 7,5 M)

HYROX

E2EMOM 32′

1) 400/ 350 M SKI ERG
2) 80 M FARMER CARRY 2 KB
3) 25 WALL BALL

8 ROUND

WOD IN TEAM

I GO YOU GO

10 D SNATCH DX
10 BURPEES OVER
10 D SNATCH SX
10 / 7 CAL ASS BIKE

HYROX

AMRAP 30′

20 CAL ROW
40 M BURPEES BROAD JUMP
10 HEAVY DEADLIFT 2 K.B.
400 M RUN
20 M SLEED PUSH

PREPARAZIONE MURPH

20 ‘ AMRAP

BUY IN

800 M RUN

REST TIME

MAX RND

5 PULL UP
10 PUSH UP
15 SQUAT

WOMAN WOD

10 RND

12 ( 6+6) BULGARIAN SPLIT SQUAT
10 1 DB ESTENSIONI TRICIPITI
12 V UP

REST 1′ OGNI RND

10 RND

8 ARNOLD PRESS
10 DB STEP UP
12 V UP

REST 1′ OGNI RND

WOD IN TEAM

5 RND

400 M RUN
15 D SNATCH SINCRO 22,5 / 15 KG
10 BAR MUSCLE UP DA DIVIDERE

FOR TIME

10 ROUND

1 BEAR COMPLEX 50 / 35 KG
3 PULL UP
5 BURPEES

T.C. 15′

RX 60 / 40 KG

SCALED

INT : 40 / 30 KG
BG : 30 / 20 KG

T2B : KNEE RAISE

FOR TIME

5 RND

3 HAND STAND PUSH UP

6 DEADLIFT 100 / 70 KG

12 T2B

24 DU

T.C. 13

HYROX

WOD IN TEAM

5 RND

20 CAL ROW DA DIVIDERE
20 LUNGE SINCRO
40 M FARMER CARRY 2 KB 24/16 KG DA DIVIDERE
20 SLEED PUSH DA DIVIDERE
20 BOX JUMP OVER DA DIVIDERE

FOR TIME

50 DEVIL PRESS 22,5 / 15 KG

100 CAL ROW / BIKE ERG / SKI ERG

DIVIDE AS YOU LIKE

T.C. 15′

HYROX

AMRAP 30′

400 M RUN

20 WALL BALL 9/6KG

40 M SLEED PULL

20 M BURPEES BROAD JUMP

EMOM 12′

1) 16 BOX JUMP OVER
2) 10 DB RENEGADE PUSH UP
3) 16 SIT UP WITH M.B.

SCALED :

BOX : STEP UP OVER
VOL :

12 BOX JUMP OVER
8 PUSH UP
12 SIT UP

WOMAN WOD

4 X 12 COSSACK SQUAT WITH DB O KB

REST 90″OGNI RND

4 X 8 ALZATE FRONTALI

REST 90″ OGNI RND

4 X 20 CRUNCH LATERALI

MAN WOD

4 X 5 BENCH PRESS 70 %

REST 90″ OGNI RND

4 X 8 LAT MACHINE AVANTI

REST 90″ OGNI RND

4 X 10 HEAVY ROMANIAN D.L.

REST 90″ OGNI RND

WOD IN TEAM

8 RND

15 WALL BALL 1 TARGET
12 CTB DA DIVIDERE
30 HEAVY DB O KB FARMER CARRY DA DIVIDERE
( NAVETTE DA 5 M)

T.C. 20′

EMOM 16′

1)12 S.D.H.P. 40 / 30 KG
2)12 G.H.D. OR 15 M.B. SIT UP
3)12 PUSH JERK 40 / 30 KG
4) 3 ROPE CLIMB

HYROX

FOR TIME

2 RND

800 M CORSA
400 M ROW
400 M CORSA
40 WALL BALL
200 M CORSA
20 BURPEES TOUCH

2′ REST

* RIPARTIRE DAL BASSO VERSO L’ ALTO

FOR TIME

15 / 12 / 9

D. SNATCH 22,5 / 15 KG

3/ 6 / 9

WALL WALK

15 / 12 / 9

SINGLE ARM DB FRONT SQUAT

T.C. 12′

EMOM 12′

1) 12/ 9 CAL SKI ERG
2 ) 6/6 SINGLE ARM HANG DB CLUSTER
3) 12 T2B OR 16 KNEE RAISE
4) BURPEES LINE

HYROX

WOD A TEAM

5 RND

400 M RUN TOGHETER
40 M SLEED PULL DA DIVIDERE
20 M LUNGE WITH SANDBAG O MED BALL SINCRO
40 M SHUTTLE RUN DA DIVIDERE

FOR TIME

30 / 24 CAL ASS BIKE
15 POWER SNATCH 50 / 35 KG
30 / 24 CAL ROW
15 O.H.S

T.C. 10′

SCALED

BARBELL

WEIGTH :INT 40 / 30 KG // BG 30 / 20 KG

HYROX

AMRAP 15′

300 M SKI ERG
20 M SLEED PUSH
30 M FARMER CARRY

REST 5′

AMRAP 15′

300 M ROW
20 WALL BALL
30 M BURPEES BROAD JUMP

6 RND

AMRAP 1′ 30 “
REST 30 “

15 A SWING 24 /16 KG
12 PULL UP

REST TIME MAX REP BOX JUMP OVER

SCALED

KB : 20 / 12 KG
PULL UP : RING ROW

VOL.

12 A SWING
9 PULL UP

WOMAN WOD

EMOM 21 ‘

1 ) 14 REVERSE LUNGE
2 ) 20 / 30 ” HOLLOW POSITION
3 ) 10 ALZATE LATERALI WITH 2 DB

MAN WOD

EMOM 21′

1) 8 RENEGADE PUSH UP
2 ) 12 GHD
3 ) 6/6 GORILLA ROW

FOR TIME

8 RND

8 POWER SNATCH 50 / 35 KG DA DIVIDERE
8 WALL WALK DA DIVIDERE
8 TTB SINCRO

T.C. 20′

AMRAP 12′

8 D.B. C&L ONE ARM ALT
4 BURPEES OVER THE DB

EVERY 2 RND

12 GOBLET SQUAT

HYROX

AMRAP 30′

500 M SKI ERG
30 M SLEED PUSH
400 M RUN
20 BOX JUMP OVER
10 STRICT PULL UP

4 ROUND

EVERY 4′

250/ 200 M ROW
12 STEP UP OVER WITH M.B.
9 CTB / PULL UP

AMRAP 7′

8 WALL BALL 9/6 KG
12 CAL SKI ERG

REST 2′

AMRAP 7′

12 AMERICAN SWING 24/ 16 KG
24 DU

HYROX

E2EMOM 32′

1) 400 / 300 M ROW
2) 25 WALL BALL
3 ) 60 M DOUBLE KB HEAVY FARMER CARRY 2 KB 32/ 24 KG

EMOM 12′

1)4 BAR MUSCLE UP / 8 C.T.B /10 PULL UP

2)8 P. CLEAN 60 / 40 KG

3) 12 /9 CAL ASS BIKE

HYROX

AMRAP 30′

500 M RUN

40 WALL BALL

30 BURPEES LINE

20 M LUNGE WITH SANDBAG

AMRAP 10′

2 / 4 / 6 / 8/ 10 / 8/ 6/ 4/ 2

D. SNATCH 22,5 / 15 KG

BOX JUMP

REST TIME

MAX REP SINGLE ARM DEVIL PRESS

SCALED :

DB : REDUCE WEIGTH

BOX : STEP UP

WOMAN WOD

10 RND I GO YOU GO

5 ROMANIAN D.L. WITH BARBELL EVERY REP 2″ NEGATIVE
10 SINGLE LEG V UP
40 MOUNTAIN CLIMBING

MEN WOD

10 RND

6 DIP
6 STRICT PULL UP
12/ 12 K.B. SIDE

REST 1′ EVERY RND

WOD IN TEAM

AMRAP 25 ‘

10 OHS 50 / 35 KG DA DIVIDERE
10 BURPEES OVER THE BAR
20 CAL SKI ERG DA DIVIDERE

AMRAP 6 ‘

12 D SNATCH
6 T2B

REST 2′

AMRAP 6′

6 DEVIL PRESS ONE ARM 22,5 / 15 KG
12 V UP

HYROX

EMOM 24′

1) 10 BURPEES TOUCH
2) 20 M SLEED PULL
3) 10 SHUTTLE RUN 10 M
4) 10 DEADLIFT WITH 2 KB 32 KG / 24 KG

FOR TIME

100 WALL BALL 9 / 6 KG

EVERY DROP

15 A SWING 24 / 16 KG

T.C. 12′

6 ROUND

AMRAP 1 ‘
REST 1′

10 THRUSTER 40 / 30 KG
REST TIME MAX CAL ASS BIKE O BIKE ERG

HYROX

5 ROUND

400 / 300 M ROW
20 BOX JUMP OVER
5 STRICT PULL UP / 15 RING ROW

REST 1 /1

EMOM X

1) 5 HANG POWER SNATCH 30 / 20 KG
2 ) 5 BURPEES TOUCH

EVERY ROUND + 2 REP

RX+ : 40 / 30 KG
SCALED : 30 / 20 KG

HYROX

AMRAP 40 ‘

500 M SKI ERG
30 MET BURPEES BROAD JUMP
40 M FARMER CARY
20 WALL BALL

3 ROUND

EVERY 4 ‘

250 / 200 M ROW
12 BOX JUMP OVER
9 CTB

SCALED

BOX: STEP UP OVER
CTB : PULL UP / RING ROW

WOMAN WOD

10 RND I GO YOU GO

5 ROMANIAN D.L. WITH BARBELL EVERY REP 2″ NEGATIVE
10 SINGLE LEG V UP
40 MOUNTAIN CLIMBING

MEN WOD

10 RND

6 DIP
6 STRICT PULL UP
12/ 12 K.B. SIDE

REST 1′ EVERY RND

WOD IN TEAM

AMRAP 20′

6 THRUSTER SINCRO 50/ 35 KG
24 CAL SKI ERG DA DIVIDERE
6 BURPEES BOX JUMP OVER I GO YOU GO ( 12 TOT)

FOR TIME

3 RND

400 M RUN
21 AMERICAN SWING 24 /16 KG
15 PULL UP

T.C. 15 ‘

HYROX

AMRAP 14 ‘

300 M RUN
20 M SLEED PULL
10 BURPEES BROAD JUMP

REST 4 ‘

AMRAP14′

300 M ROW
40 M FARMER CARRY
10 M LUNGE WITH SANDBAG

WORKOUT

FOR TIME

8 RND

6 HSPU
3 POWER CLEAN 60 / 40 KG
6 BOX JUMP OVER

REST 30″ OGNI RND

T.C. 15′

EMOM 16′

1) 2 ROPE CLIMB
2) 10 S.T.O.H. 50 / 35 KG
3) 15/ 12 CAL ROW
4) 12 T2B

SCALED

BARBELL :
INT 40 / 30 KG
BG 30 / 20 KG

ROW :
12 / 9 CAL ROW

T2B :
12 KNEE RAISE

HYROX WOD

E2EMOM 32′

1) 400 /350 M SKI ERG
2) 20 SHUTTLE RUN 10 M
3) 40 M SLEED PULL
4) 20 BOX JUMO OVER

AMRAP 12′

9 / 7 CAL ASS BIKE
1 COMPLEX SNATCH
– 1 P. SNATCH 40 / 30 KG
– 1 HANG POWER SNATCH
– 1 O.H.S
30 D.U. OR 30 S.U.

EVERY RND INCREASE 1 COMPLEX SNATCH

HYROX WOD

AMRAP 30′

500 M RUN
25 WALL BALL
500 M ROW
25 BURPEES BROAD JUMP

FOR TIME

5 ROUND

4 BURPEES WITH 2 DB 22,5 KG/ 15 KG
8 DOUBLE DB HANG POWER CLEAN
12 WALL BALL

T.C. 10 ‘

SCALED ;

DB : REDUCE WEIGHT
WALL BALL : 6/ 4 KG

MEN WOD

10 ROUND

5 DEADLIFT 70 %
10 DEFICIT PUSH UP
5 STRICT PULL UP

REST 1′ OGNI RND

WOMAN WOD

10 ROUND

5 ROMANIAN DEADLIFT WITH 2 DB
10 AFFONDI INCROCIATI
20 REVERSE CRUNCH

REST 1′ OGNI RND

WOD IN TEAM

10 RND

10 DEVIL PRESS ONE ARM SINCRO
20/16 CAL SKI ERG DA DIVIDERE
10 T2B SINCRO

AMRAP 12′

6 SANDBAG CLEAN
8 SQUAT WITH SANDBAG
10 BURPEES OVER THE SANDBAG

HYROX

AMRAP 30′

50 M FARMER CARRY WITH 2 KB 24 KG / 16 KG
25 BURPEES BROAD JUMP
500 M ROW

REST 2′ OGNI ROUND

EMOM 12 ‘

1) 8 P SNATCH 50 /35 KG
2) 12 GHD O MB SIT UP
3) 16 MED BALL STEP UP OVER

FOR TIME

30/ 22 CAL ASS BIKE
15 PULL UP
10 DEADLIFT
15 PULL UP
30 / 22 CAL ASS BIKE

T.C. 12′

HYROX

FOR TIME

3 RND

400 M SKI ERG
20 BURPEES BROAD JUMP
400 M CORSA
20 M SLEED PULL

REST 1 / 2

AMRAP 6′

3 O.H.S. 50/35 KG
9/7 CAL ROW

EVERY RND
INCREASE 1 O.H.S

REST 3′

AMRAP 6′

3 DOUBLE DB THRUSTER 22,5 / 15 KG
30 D.U./ 30 S.U.

EVERY RND
INCREASE 1 THRUSTER

HYROX

EMOM 25′

1)200/150 M ROW
2)20 WALL BALL
3)10 SHUTTLE RUN 10 M
4)20 M SLEED PUSH
5)REST

EMOM 12′

1)10 HANG POWER CLEAN 50/35 KG
2)12 HSPU
3)14 D SNATCH 22,5 /15 KG
4)12 WALL BALL 9 / 6 KG

WOMAN WOD

EMOM 24′

1)8 ROMANIAN DL WITH 2 DB

2)12 STRICT KNEE RAISE

3) GLUTE BRIDGE WITH BARBELL

MAN WOD

EMOM 24′

1)12 PUSH UP

2)10 DOUBLE DB CURL

3) 8 BARBELL BENT ROW

WOD IN TEAM

10 RND

8 SANDABAG CLEAN OVER THE BOX DA DIVIDERE
18 WALL BALL 1 TARGET
24 M BEAR HUG WITH SANDBAG ( 6 METRI X4 )

T.C. 30′

FOR TIME

21 /15/ 9

DEADLIFT 100/70 KG

9/ 6 /3

WALL WALK

T.C 10′

HYROX

AMRAP 25 ‘

4 SANDBAG CLEAN

8 BOX JUMP OVER

40 M FARMER CARRY  2 KB

400 M RUN

EMOM 15′

1) 15 / 12 CAL SKI ERG

2)12 GHD

3)6 BAR MUSCLE UP

SCALED

SKI= 12/9 CAL

BAR = JUMP BAR MUSCLE UP

AMRAP 12′

3 DOUBLE DB PUSH UP 22,5 KG / 15 KG
6 DOUBLE DB HANG POWER CLEAN
3 DOUBLE DB THRUSTER

OGNI 2 RND 30 DU / 60 SU

SCALED:

INT = 17,5 / 12,5 KG
BG= 12,5 / 7,5 KG

HYROX

3 RND

500/400 M ROW
30 LUNGE
20 M SLEED PUSH
400 M RUN

REST 2′ OGNI RND

TARGET < 4′

BUY IN

30/ 22 CAL ROW

15-12-9

POWER SNATCH 40 /30 KG

BOX JUMP OVER

CASH OUT

30 / 20  CAL ASS BIKE

HYROX

4 RND

500 M SKI ERG

25 WALL BALL

20 M SLEED PULL

15 BURPEES BROAD JUMP

REST 2′ OGNI ROUND

8 ROUND

ALT A/ B

1′ ON
30″ OFF

A) 14 single arm ohl with db 22,5 /15 kg
rest time max rep pull up

B) 14 db snatch 22,5 /15 kg
rest time max rep kipping hspu

scaled

pull up = ring row
hspu = pike push up / push up

WOMAN WOD

8 ROUND

10 ( 5+5 ) SINGLE LEG GLUTE BRIDGE WITH 1 DB
10 V UP
10 ROMANIAN DEADLIFT WITH 2 DB

REST 1 ‘ OGNI ROUND

MEN WOD

6 ROUND

3 BENCH PRESS 78 %
6 DOUBLE DB BENT ROW
3 BACK SQUAT 78 %

REST 90″ OGNI ROUND

WOD IN TEAM

25 ‘ AMRAP

1000 M SKI ERG DIVIDE IT AS YOU LIKE
10 P CLEAN 60 / 40 KG SINCRO
5 BAR MUSCLE UP I GO YOU GO

FOR TIME

10 -9-8-7-6-5-4-3-2-1

THRUSTER 40 /30 KG

1-2-3-4-5-6-7-8-9-10

BURPEES LATERAL

T.C. 15′

HYROX

6 RND

20 WALL BALL
400 M RUN
20 M SLEED PUSH
400 M SKI ERG

EMOM 12′

1) 9 WALL BALL 9/6KG + 3 SANDBAG CLEAN
2) 7 DEADLIFT
5 HANG POWER CLEAN
3 ST.O.H 50 /35 KG

SCALED:

INT: 40/30 KG
BG: 30/ 20 KG

5 ROUND

AMRAP 2′
REST 1′

15 A SWING 24/16 KG
12 GOBLET SQUAT

REST TIME MAX REP D.U. / S.U.

HYROX

EMOM 25 ‘

1) 12/9 CAL ROW
2) 10 SHUTTLE RUN 7,5 M
3) 20 SLEED PUSH
4) 30″ MA X REP STRICT PULL UP / RING ROW
5) REST

EMOM 12′

1) 12 S.T.O.H. 40/ 30 KG
2) 15 BOX JUMP OVER
3) 9 P SNATCH
4) 3 /2 ROPE CLIMB

SCALED

INT : 30 / 20 KG
BOX : STEP UP OVER
ROPE : START FROM THE FLOOR

HYROX

AMRAP 25′

500 , RUN
50 M FARMER CARRY 2 KN 24 /16 KG
500 M SKI ERG

OGNI 2 RND

20 BURPEES TOUCH

FOR TIME

BUY IN

1000 / 900 M ROW

3 ROUND

15 PULL UP
12 V UP
9 PUSH UP H.R.

T.C. 10

WOMAN WOD

10 ROUND

10 REVERSE LUNGE
15 SIT UP
10/10 SINGLE LEG GLUTE BRIDGE

REST 30″ OGNI ROUND

MAN WOD

10 ROUND

3 BENCH PRESS
4 STRICT PULL UP
8 GHD

FOR TIME
3 ROUND

40 CAL SKI ERG I GO YOU GO
10 STOH 60 / 40 KG SINCRO
30 CAL ASS BIKE I GO YOU GO
15 CTB SINCRO

T.C. 20

10 ROUND

6 DOUBLE DB PUSH UP 20 / 15 KG
3 HANG DOUBLE DB SNATCH
6 DOUBLE DB FRONT SQUAT

REST 30″ EACH ROUND

T.C. 15

SCALED

DB: INT 17,5 / 12,5 KG
BEGINNER 12,5 / 7,5 KG

HYROX

AMRAP 25 ‘

400 M ROW
10 BURPEES BOX JUMP
20 M SLEED PUSH

15-12-9-12-15

AMERICAN SWING 24/16 KG
PULL UP

OGNI 2 ROUND

10 K.B. STEP UP

SCALED

INT : 20/12 kg WEIGHT K.B
BEGINNER: 16/8 KG
PULL UP: RING ROW

EMOM 12′

1) 6 POWER SNATCH 50/ 30 KG
2) 12 WALL BALL
3 ) 15 / 12 CAL ROW

SCALED

INT : 40 / 25 kg WEIGHT BARBELL

BEGINNER: 30 / 20 MEN 20 / 15 KG WEIGHT BARBELL
CAL ROW : 12 / 9
WEIGHT M.B. : 6 / 4 KG

WORKOUT HYROX

5 ROUND

EMOM 2′

1) 400/ 350 M SKI ERG
2 ) 25 WALL BALL
3 ) 20 SHUTTLE RUN 10 M

AMRAP 10′

4 CLUSTER 50 / 35 KG
8 T2B
12 BURPEES OVER THE BAR

SCALED

INT : 40 / 30 kg WEIGHT BARBELL

BEGINNER: 30 / 20 MEN 20 / 15 KG WEIGHT BARBELL
T2B : KNEE RAISE

WORKOUT HYROX

3 ROUND

400 M RUN
20 BURPEES BROAD JUMP
40 M FARMER CARRY
20 M SLEED PULL
40 M WALKING LUNGE

REST 2 ‘ OGNI ROUND

5 ROUND

FOR TIME
9 DEADLIFT WITH 2 DB 22,5 /15 KG
6 HANG POWER CLEAN
3 DEVIL PRESS

EVERY TIME DROP DB 12 SIT UP WITH 1 DB

T.C. 10′

SCALED :

DB : 17,5 / 12.5 KG INTERMEDIATE
15 /12,5 / 10 / 7,5 KG BEGINEER

10 ROUND

3 Deadlift 50/35 kg

6 S.T.O.H

12/9 Cal row

WOD IN TEAM

5 ROUND

10 Sandbag clean i go you go

40 m farmer carry with 2 db i go you go

( station 5 met.)

20 goblet squat with 1 db sincro

FOR TIME

15 – 12-9-6-3

Power snatch 40/30 kg

Box jump over

burpees target

t.c. 12′
——
HYROX
30′ amrap
500m run
500m row
500m run
500m ski erg
500m run
50 wb

AMRAP 12

12 Single arm DB  over head lunge 22,5 /15 kg

9 T2B

Ogni 2 round

6 hspu

FOR TIME

4 ROUND

30 DU o 60 su
15 A swing 24 / 16 kg
5 bar muscle up

T.C. 10′

Scaled

A swing 20 / 16 men
12 / 8 woman

bar muscle up 10 pull up
7 ctb
—————
HYROX
10x
20 cal row
10 burp broad jump
1 sleed pull
8 lunge 2 manubri
each 2 rounds 300m run

6 ROUND

Alt A/B

Amrap 90″
Rest 30″

A) 15 /12 Cal ass bike
rest time max rep o.h.s 40/30 kg

B) 15/12 Cal ski erg
rest time max rep wall ball 9/6 kg

Scaled: mb 6/4 kg
barbell 30/20 kg
cal 12/9
————
HYROX
25′ amrap
400m run
40 wb
400m ski erg
40 lunge
4 sleed push

Emom 12 ‘
1) 12 ghd o 15 sit up with md ball
2) 6 power clean 60 / 35 kg
3) 3 wall walk
4) 6 + 6 single arm db thruster 22,5 kg / 15 kg

WOMAN WOD
10x
2 bs
3 Hip ext
4 luge with 2 kettlbell
5 cal bike no seduta
———-
MAN WOD
10x
2 bp
3 strict pull up
4 devil press 2 manubri
5 suicide 5+5m

25′ amrap
10 PS da dvidere
20 Step up con 2 manubri da dividere
30 wb da dividere

5 Rounds
15 Burp target
21 Asw
3 BMU
tc each rounds 2:30
rest 1′ each rounds
——-
HYROX
10x
200m run
10m sleed pull
15 wb
10 lunge
200m run

21 15 12 9
Cal bike
TTB
Bj over
TC 12′

15′ emom
1′ Thruster 40/25kg
1′ Burp weight 2 manubri
1′ Du
——
HYROX
3x
400m run
20m sleed push
400m run
20m lunge
400m run
20 m transport 2 kett

5 rounds of
5 WW
15 cal row
20 Hang Dumb Snatch 10+10
TC 12′
——
HYROX
for time
tc 25
800m run
500m row
50 wb
500m ski erg
800m run
in the remaning time burp broad jump

12′ amrap
8 HPC 60/40kg
16 Pull up
each 2 rounds 24 air squat

WOD WOMAN
Amap 25′
2 Strict Pull up
4 bj over
6 Reverse Lunge 2 manubri
8 GHD
———–
WOD MAN
Amrap 25′
2 Strict Pull up
4 HSPU
6 BP
8 ASW

Team Wod
Amrap 25′
20 Devil press 1 arm da dividere
300m run insieme
10 Clean Squat 60/40 kg da dividere
300m run insieme
each 2 rounds 100 du da dividere

For Time
3 ww
21/18 cal bike
12 d.snatch
3 ww
18/15 cal bike
14 D.snatch
3 ww
15/12 cal bike
16 d.snatch alt
3 ww
12/9 cal bike
18 d.snatch alt
3 ww
9/6 cal bike
20 d.asnatch alt
TC 12′
——-
HYROX
EMOM 24
1′ run
1′ sit up/ghd
1′ Sleed Pull
1′ Row

EMOM 14
ODD 3 sand bag rest time Bear Hug
EVEN MAX wb

6 Rounds
(2emom)
90 sec on 30 sec off
10/8 cal ski erg
rest time dei 90 sec
3 DL + 2 HPC + 1 STOH 50/35kg
——
HYROX
amrap 30′
200m run
20 burp to pull up
200m run
20 cal row
10m sleed push

Amrap 7′
3 HPS 35/25 kg
6 TTB
9 FS
rest 2′
Amrap 7′
9 Push up
6 thruster 2 manubri
3 Pull up
——
HYROX
amrap 25′
500m run
40 wb
30 cal row
20 burp broad jump
10m lunge

4 rounds
21/18 cal row
15 burp
9 BJ
rest 1′ each rounds
TC 14′

MAN TEAM WOD
10x
20 cal Bike da dividere
20 Bj Over da dividere
10 Stone da dividere
—–
WOMAN TEAM WOD
10x
20 cal Bike da dividere
20 Brindge sincro
20 Reverese Lunge cross con due manubri da dividere

TEAM WOD
Amrap 25′
8 CS da dividere 60/35kg
16 TTB da dividere
8 ww da dividere
16 d.snatch 8+8 sincro

Amrap 12′
21 WB
8 HPS 30/20kg
——
HYROX
10x
200m run
10 cal ski erg
8 burp target
6 lunge with sand bag

21 15 9 15 21
ASW + Pull Up + Push Up
TC 12′

Emom 12
ODD max rep Devil press 2 manubri
EVEN max cal Ski erg
——
Hyrox
Amrap 25′
400m row
20 m sleed push
400m ski erg
20 burp to bj

8x
4 Hspu
8 BJ
12 HCJ 1 arm
TC 12′
——
Hyrox
30′ amrap
400m run
30 wb
400m run
30 burp
400m run
30 lunge with mb

Amrap 12′
50/25kg
8 hpc
6 stoh
4 fs
rest 20″

WOD FOR MAN
Amrap 20′
3 BP bw
6 OH lunge 1 arm 3 for arm 22,5/15kg
9 Sit Up with Bump 10kg
——
WOD FOR WOMAN
Amrap 20′
3 Hip Thruster
6 STEP UP + slancio posteriore (6 for leg)
9 Squat Pump

TEAM WOD
10 RFT
10 HPC da dividere 60/30kg
20 cal row da dividere
10 hspu da dividere
TC 25′

Emom 20′
1′ 5 Devil Press 2 manubri
1′ 15/12 Cal Row
1′ 3 CS a 70%
1′ DU
——
HYROX
25′ amrap
300m run
30 cal row
300m run
30 cal ski erg
3 sleed push

Amrap 10′
5 DL 80/45kg
7 BJ
9 Push Up
——-
Amrap 10′
9 WB
7 ASW
5-3 Strict Pull up/2 w

TEAM WOD
25′ amrap
20 Thruster da dividere 40/25kg
10 Burp sincro
30 cal bike da dividere
10 d.snatch sincro alt
——-
HYROX
3x
500m run
500m row
3 sleed pull
500m run
500m ski erg

6 RFT tc 12′
21 cal row / 15 w
9 BS 50/30kg
——
Amrap 12′
14 HCJ 1 Arm 1 dumb
7 pull up
eah 2 rounds 21 sit up
——-
HYROX
10x
10 wb
10 burp target
10 Lunge 2 manubri front rack
each 2 round 200m run

Amrap 12′
8 HPS 30/20kg
7 Squat Jump
6 TTB
——
Emom 12′
1′ GHD
1′ Cal ski erg
1′ WW

TEAM wod
atleta A BIKE fino al cambio
Atleta B
3 BP a 75% + 4 TTR Cross + 5 HCS 2 manubri
10 rounds a testa totali cambio ogni round

Team Wod
Amrap 25
20 hcj 1 arm sincro 10+ 10
30 cal row da dividere
20 bj over da dividere
30 OH lunge sincro
20 strict pull up da dividere

Amrap 12′
4 BS a 70% + 8 Lunge 2 manubri in front rack + 12 cal bike
——-
Amrap 12′
6 STOH 50/30kg + 8 step up over with kett + 12 pistol
——-
HYROX
1000m run
800m row
60 wb
40 m sleed pull
20 burp broad jump
1000m run

Amrap 18′
20 wb
20 devil press 1 arm alt
20 cal row
20 hpc 10 dx e 10 sx

6 x 2 DL al 78% + 4 Hspu
TC 12′ se possibile 1 on e 1 off
——–
For time tc 12′
40 cal bike erg
20 hps a 35/25 kg
10 WW
20 OHS/FS
40 cal ski erg
——–
HYROX
10x
10m sleed push
4 burp to pull up
200m run
8 lunge 2 manubri

EMOM 10
3 pull up + 4 hpc 50/30kg rest time du
——–
Amrap 10′
15 cal row/12 w
12 asw 24/16kg
9 bj
——–
HYROX
40′ amrap
30 wb
500m row
400m run
30 lunge
500m ski erg
400m run
30 burp broad jump

21 15 12 9
Thrusters + burp lateral
TC 10′
——–
Amrap 10′
8 ttb
12 h.dumbell snatch

10 RFT
3 BP 70%
4 TTB strict / cross
5 Burp step up 2 manubri

TEAM WOD
25′ amrap
10 PC da dividere 60/40kg da dividere
20 FS with stone da dividere
10 stone da dividere
30 cal bike da dividere

21 15 9
Cal row + Thruster 2 manubri
——-
9 15 21
Pull up + Ohs
——
HYROX
6 rft
200m run
10 wb
200m row
10 lunge
200m ski erg

TEAM WOD
Amrap 25′ tutto da dividere
20 BJ Over
20 HPS 40/25kg
20 Burp lateral
20 Lunge front rack 2 manubri

EMOM 12
ODD 6 Devil press 1 arm rest time plank
EVEN 20 Squat no weight

——
EMOM 12
ODD 4 Bmu rest time v – up
EVEN 12 cal ski erg/10 w

——–
HYROX
3 rft
50 wb
500m run
20 m sleed push
500m ski erg
10 Strict Pull up
TC 20′

15′ amrap
15 cal bike/12 w
10 d. snatch alt
5 BJ
——–
TC 15′
21 18 15 12 9
HCJ 1 arm with 1 dumb
TTB
——–
HYROX
25′ amrap
1000m ski erg
400m run
40 burp broad j.
400m run
40 Lunge
1000m row

Emom 8
2 strict pull up + 4 burp + 6 asw
——-
Amrap 8
20 wb + 10 hpc 2 manubri
——
For time 8
3 rounds of
20 cal row/15 cal w + 10 hspu

10 x
3 BP a 75%
4 stone
3 DL a 80/45kg
4 V-up

TEAM WOD
15′ amrap
40 cal row da dividere
12 Hps 40/25 kg da dividere
8 ttb sincro
—–
rest 4
—–
15′ Amrap
40 cal bike da dividere
12 step up 2 manubri da dividere
8 hcj 1 arm sincro

AMRAP 8
12 D.snacth
8 BJ
each 2 runds 12 Sit up with Dumb
——
21 15 9
WB + cal Bike + Pull up
——
HYROX
25′ amrap
25 cal row
200m run
25 cal ski erg
200m run
25 wb
200m run

EMOM 12
ODD 3 DL a 72%
EVEN 4 Hang dumb p.clean 2 manubri + 4 hspu
——-
5 rounds of
30 DU
20 Cal Ski erg / 15 Cal Ski erg
10 Pudh up
TC 12

FOR TIME
TC 20′
b.in 800m Run
10 x
4 devil press 1 arm
6 Pistol/Squat
each 2 round 3 bmu/4ctb
c.out 800m run
——-
HYROX
10x
10 Burp Broad ump
10m Sleed Push
10 Lunge
each 2 round 300m run

EMOM 12
ODD 4 FS a 70%
EVEN 6 ASW + 4 Burp + 2 ttb
——
AMRAP 12
15 / 12 cal row
4 ww
8 Lunge 2 manubri

10 RFT
6 Hang Dumb Snatch alt
3 BP
1 rope Climb
each 2 rounds 12 V-up

Amrap 25′
12 DL 100/55kg da dividere
12 burp lateral sincro 1 bilanciere
12 OH Lunge with Bumper sincro
12 TTB da dividere

10 RFT
2 FS a 75% + 4 sp 2 manubri
tc 12′
—–
10 RFT
2 WW + 4 Strict pull up/2 w
TC 12′
——
2500m row
TC 10′ M/12’W

TEAM WOD 3 persone
31 Amrap
Atleta A max cal bike fino a che non è stato fatto 1 round da atleta B e C in:
12 wb
9 PC 60/35kg
6 BMU da dividere/jumping BMU

Amrap 12′
4 HSPU + 8 asw + 12 Step Up with kett
———–
For Time TC 12′
20 devil press 1 arm
30 BJ over
20 TTB
30 FS 1 arm 15 +15 front rack

Emom 8′
Odd 3 Hang Power Snatch a 50% + 6 burp lateral
Even 6 Thruster stesso carico + 3 pull up/ctb
—–
Amrap 8′
4 stone + 8 Bj over + 12 Sit up
—-
For Time TC 8′
21 15 9
Cal row + Lunge 2 manubri

Amrap 15′
400m run
1 round DT
4 WW
——–
Amrap 15′
12 Dumb Thrusters 1 arm 6+6
50 Montain Climber
25 Sit Up

10 rounds of
I go You go each rounds
2 BP
4 step up dumb front rack
2 sand bag
8 cal ski erg

TEAM WOD SANTO STEFANO
WOD 1
Amrap 20′
60 Cal bike da diviere
60 BMU da dividere/CTB/Pull up
60 D.snatch da dividere
——
rest 5′
——
WOD 2
Amrap 20′
60 cal row da dividere
60 Hspu da dividere
60 FS from ground 50/30kg da dividere

24′ amrap
24 Dumb. HCJ 1 arm da dividere
12 DL da dividere 100/55kg
25 BJ da dividere

10x 1 BS a 78% + 2 Strict pul up
TC 12′
——–
Chipper
TC 12′
50 wb
40 cal row/30 w
30 HPS 35/25kg
40 cal row/30 w
50 wb
——–
HYROX
2 rounds of
1000m row
500m run
30 burp broad jump
500m run
1000m ski erg
TC 40′

Amrap 12′
5 Hang Squat Clean 50/35kg
7 TTB/9 Kte
9 STOH
——–
Amrap 12′
9 cal Bike
7 ASW 24/16kg- 20/12kg
5 Burp

8 rounds of:
3 hspu
6 renegade Push up 2 manubri
9 fs 50/35kg
12 cal bike

CHRISTMAS DAY
TEAM WOD 3 persone
25′ amrap
Atleta A 25 cal row
N.B. (se termina prima aspetta che finiscono i due raound)
Atleta B e C :
2 rounds of:
– 12 HPS da dividere 40/25 kg
– 25 WB da dividere

Amrap 12′
3 BP
6 Thruster 1 arm 3+3
9 Pull up
—–
Amrap 12′
9 cal row
6 oh lunge
3 bj over
—–
Hyrox:
10x
200m ski erg
20 wb
10m sleed pull
10 lunge with sandbag
each 2 rounds 300m run

Emom 8′
3 BS a 80% rest time ww
—-
Emom 8′
3 Strict Pull Up rest time Asw 24/16kg
—-
Emom 8′
3 PJ 2 manubri rest time DU

TEAM WOD
60 Devil Press 1 arm da dividere
80 cal bike da dividere
40 PC 60/35 kg da dividere
60 cal bike da dividre
each change 10 squat sincro
—–
Hyrox:
25′ amrap
20m sleed push
20 cal row
15 m farmer carry 2 kettlebell
40 cal row
10 burp target
20 cal row

21 18 15 12 9 6
WB
Cal Ski erg
BJ
Tc 15′
—-
6 9 12 15 18 21
hcj 40/25kg
Cal row
Sit up
Tc 15′
—–
Hyrox:
25′ amrap
20 wb
200m run
15 burp broad jump
400m run
10 lunge with sand bag
200m run

3 Rounds of
Amrap 3′
4 DL
6 Burp Lateral bar
4 TTB
rest 1′ each rounds
——
3 Rounds of
Amrap 3′
4 H.d.Snatch alt
6 FS 1 arm
4 Push Up
rest 1′ each rounds

10x
3 bp
4 stone
5 pull up
6 fs with stone

Team wod

B in 800m run

2 rounds of

50 hpc da dividere 50/30kg

80 cal row da dividere

50 hd snatch sincro 1 arm

80 wb 1 mirino

C.out 800m run

Tc 35

For time

15 12 9 6 3

Asw

Hspu

Each 2 rounds 30 du

Tc 10

——-

Amrap 10’

12 cal ski erg

6 Devil press

Each 2 rounds 12 sit up

——

Hyrox

10x

10 lunge 2 manubri

10 cal row

10 m sleed push

10 cal ski erg

Tc 40’

Emom 15’

1’ Thruster 2 manubri

1’ strict pull up

1’ ghd

———-

Emom 15’

1’ hps

1’ rope climb

1’ russian twist

Emom 12

Odd 3 dl a 75%

Even 15 wb

——

Amrap 12

15 cal row

12 step up 1 arm front rack

6 Devil press 1 arm

——-

Hyrox

3 rft

500 m ski erg

40 wb

300m run

20 burp

10 m sleed pull

Tc 30’

Ladder 12′
2…4…6.. ecc
Burp + D.snatch alt + lunge no weight
Amrap 12′
6 stoh 40/25kg
5 pull up
4 fs

————-

Hyrox
25′ amrap
250m row
20m farmer carry kett
200m run
25 burp

TEAM WOD A 3
– atleta a e B lavorano nella routine
– atleta C calorie di bike

i cambi possono essere fatti come uno vuole ma deve essere chiuso il round della routine completo per il cambio

lo score è: max rounds + max cal bike

A + B routine:
8 CS a 70% da dividere
16 TTB da dividere
each 2 round 8 bj over

C cal bike contemporaneamente

Da 1 a 8
Bp 70%
Strict Pull up
Squat Clean 65%

TEAM WOD
4 rft
8 PS a testa
24 cal row da dividere
12 bj over a testa
24 fs da dividere
TC 20′

15 12 9 6 3
TTB + OH lunge with bumper + Stoh
TC 12′
——

Amrap 12′
3 bmu + 6 d.snatch + 9 bike

——

Hyrox
4x
2′ sleed pull
1′ rest
2′ ski erg
1′ rest
2′ wb
1′ rest

6×3 DL a 80% + 6 hspu
1′ rest each round
TC 12′

——

Amrap 12′
6 pc + 12 push up
each 2 rounds 12 pistol

Team Wod
30 Amrap
20 pull up da dividere
30 Thrusters da dividere 35/25 kg
20 TTB da dividere
30 HPS da dividere

——

Hyrox
4x
2′ sleed push
1′ rest
2′ row
1′ rest
2′ lunge sand bag
1′ rest

21 15 9
ASW + Pull Up + Bj
TC 10′
——

9 15 21
cal row + wb + Devil Press 1 arm
TC 10′

——

Hyrox
3x
400m run
30wb
800m row
30 burp
400m run
rest 1′ each round
TC 35′