Centro Fitness San Lazzaro

Centro Fitness San Lazzaro Nel nostro Box si impara ad amare lo sport e ad allenarsi con passione, dedizione e serietà. Il tempo è ciò che più nella vita serve.

Tempo da dedicare a noi stessi e a ciò che amiamo fare. Con questo spirito abbiamo scelto di aprire CFSL e con questa idea, ogni giorno, condividiamo il nostro tempo con chiunque abbia voglia di farlo. A CFSL si impara ad amare lo sport e ad allenarsi con passione, dedizione e serietà. Abbiamo scelto ogni singolo elemento del nostro Staff pensando, cercando e volendo, persone serie, preparate, qualificate, pronte a rispondere ad ogni esigenza e richieste del cliente. Abbiamo cercato preparatori atletici, ginnasti, istruttori capaci di trasmettere amore per la fatica, quella vera, quella pura, quella che alla fine di ogni allenamento ti fa dire “anche oggi il mio tempo l’ho speso bene, nel modo migliore!!!”. CFSL è una struttura che nasce per dare qualità all’insegnamento, perché praticare sport in maniera corretta deve essere uno stile di vita.

23/09/2026

Wod del 24/9/2026
"CLASS" 🏋🏻‍♂️
Intermediate
STRENGTH - COMPLEX:
1 REP= 1 POWER CLEAN + 2 HANG SQUAT CLEAN + 3 PUSH PRESS
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1: 3 REPS (RX: 30/20)
👉🏻 SET 2,3,4: 2 REPS (RX: 32.5/22.5)
👉🏻 SET 5: 1 REP (RX: 35/25)

Advanced
STRENGTH - COMPLEX:
1 REP= 1 POWER CLEAN + 2 HANG SQUAT CLEAN + 3 JERK
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1: 3 REPS (RX: 50/35)
👉🏻 SET 2,3,4: 2 REPS (RX: 60/40)
👉🏻 SET 5: 1 REP (RX: 70/45)

Elite
STRENGTH - COMPLEX:
1 REP= 1 POWER CLEAN + 2 HANG SQUAT CLEAN + 3 JERK
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1: 3 REPS (RX: 70/50)
👉🏻 SET 2,3,4: 2 REPS (RX: 80/55)
👉🏻 SET 5: 1 REP (RX: 90/60)

Intermediate
EMOM 16'
1st: 8 DEVIL PRESS - Single arm (RX: 10/7.5)
2nd: 12/10 CAL ROW
3rd: 18 DB PUSH PRESS - Single arm (9+9)
4th: 30" HOLLOW ROCK

Advanced
EMOM 16'
1st: 8 DEVIL PRESS - Single arm (RX: 17.5/12.5)
2nd: 15/12 CAL ROW
3rd: 18 DB JERK - Single arm (9+9)
4th: 30" HOLLOW ROCK

Elite
EMOM 16'
1st: 8 DEVIL PRESS - Single arm (RX: 22.5/17.5)
2nd: 15/12 CAL ROW
3rd: 18 DB JERK - Single arm (9+9)
4th: 30" HOLLOW ROCK

"WARM UP TO RACE" 🛷
IN TEAM OF 2
2 ROUNDS:
30 BARBELL ROW (RX: 60/45)
40 DEADLIFT
500mt RUN
- Then -
2 ROUNDS:
30 THRUSTER (RX: 50/35)
40 FRONT SQUAT
500mt RUN
- Then -
EMOM 20'
1st: 12 CAL ROW
2nd: 8 BURPEES
3rd: 10 DB SIT UP (RX: 20/15)
4th: 10 WALL BALL
5th: Rest

"FUNCTIONAL BB" 💪🏻
a. EVERY 3' FOR 18 MINUTES (6 SETS)
10 GOBLET CYCLIST SQUAT
b. EVERY 3' FOR 18 MINUTES (6 SETS)
14 DB CURL - Single arm
c. EMOM 10'
1st: 20 HOLLOW ROCK
2nd: 20 DB CRUNCH (RX: 20/15)

"WEIGHTLIFTING" 🏋🏻‍♂️
a. HIGH HANG POWER SN**CH
4 SETS: 3 REPS
b. HANG SQUAT SN**CH
4 SETS: 3 REPS
c. PUSH PRESS BEHIND THE NECK SN**CH GRIP
5 SETS: 5 REPS

22/09/2026

Wod del 23/9/2026
"CLASS" 🏋🏻‍♂️
Intermediate
STRENGTH: BENCH PRESS
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 7 REPS (RX: 40/25)
👉🏻 SET 3,4,5: 5 REPS (RX: 45/27.5)

Advanced
STRENGTH: BENCH PRESS
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 7 REPS (RX: 70/45)
👉🏻 SET 3,4,5: 5 REPS (RX: 80/50)

Elite
STRENGTH: BENCH PRESS
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 7 REPS (RX: 90/60)
👉🏻 SET 3,4,5: 5 REPS (RX: 100/65)

Intermediate
EVERY 5' FOR 20 MINUTES (4 ROUNDS)
15 PUSH UP or PIKE PUSH UP
15 KTC
300mt RUN

Advanced
EVERY 5' FOR 20 MINUTES (4 ROUNDS)
15 HSPU
15 TTB
300mt RUN

Elite
EVERY 5' FOR 20 MINUTES (4 ROUNDS)
15 HSPU
15 TTB
400mt RUN

"LIGHT" 🏃🏻‍♀️
AMRAP 30'
2 REPS OF COMPLEX
1 REP = 1 POWER CLEAN + 2 SQUAT CLEAN + 2 JERK (RX: 70/45)
5 BURPEES
5 KB AMERICAN SWING (RX: 24/16)
300mt RUN
⚠️ OGNI ROUND: + 2 REPS OF: BURPEES; KB AMERICAN SWING

"RACE PACE - INTERVALS" ⏱
Intermediate
6 SETS:
1K RUN
⏸ Rest 90" after each set

Advanced - Elite
10K RUN - Passo lento

21/09/2026

Wod del 22/9/2026
"CLASS" 🏋🏻‍♂️
Intermediate
STRENGTH: DEADLIFT
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 40/25)
👉🏻 SET 3,4,5: 4 REPS (RX: 45/27.5)
👉🏻 SET 6,7: 3 REPS (RX: 50/30)

Advanced
STRENGTH: DEADLIFT
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 100/65)
👉🏻 SET 3,4,5: 4 REPS (RX: 110/70)
👉🏻 SET 6,7: 3 REPS (RX: 120/75)

Elite
STRENGTH: DEADLIFT
EVERY 2' FOR 14 MINUTES (7 SETS)
👉🏻 SET 1,2: 5 REPS (RX: 140/105)
👉🏻 SET 3,4,5: 4 REPS (RX: 150/110)
👉🏻 SET 6,7: 3 REPS (RX: 160/115)

Intermediate
3 ROUNDS FOR TIME:
6 BOX JUMP TO BAR MU
12 2DB POWER CLEAN & PUSH PRESS (RX: 10+10/7.5+7.5)
18 KB AMERICAN SWING (RX: 16/12)
300mt RUN

Advanced
3 ROUNDS FOR TIME:
6 BAR MU
12 CLEAN & JERK (RX: 40/30)
18 KB SN**CH (RX: 16/12)
300mt RUN

Elite
3 ROUNDS FOR TIME:
6 BAR MU
12 CLEAN & JERK (RX: 60/45)
18 KB SN**CH (RX: 24/16)
300mt RUN

"STRENGTH FOR HYROX" 🛷
a. 2KB FRONT RACK SQUAT
EVERY 3' FOR 18 MINUTES (6 SETS)
10 REPS (RX: 24+24/16+16)
b. ARNOLD PRESS
EVERY 2' FOR 14 MINUTES (7 SETS)
8 REPS (RX: 15+15/10+10)
c. EMOM 8'
1st: 10 WALL BALL
2nd: 16 KB AMERICAN SWING (RX: 24/16)

"LIGHT" 🏃🏻‍♀️
AMRAP 30'
20 PUSH UP H/R
16 DEVIL PRESS - Single arm (RX: 15/10)
20 DB BACK RACK REVERSE LUNGES
10 WALL BALL
20 DB ALTERNATING SN**CH
10 DB PUSH PRESS - Single arm

"GYMNASTICS" 🤸🏻‍♀️
💪STRENGTH & TECHNIQUE 📖
INTERMEDIATE
EVERY 3'30 × 17'30"
16 RINGS ROW
12 KNEELING PUSH UP (RX STRAIGHT LEGS)

ADVANCED
EVERY 3'30 × 17'30"
5 STRICT PULL UP (OK WITH LOOP BAND)
10 BOX DIP

ELITE
EVERY 3'30 × 17'30"
8 STRICT PULL UP
12 RINGS DIP

WOD
INTERMEDIATE
4 ROUNDS : 3' ON & 1' OFF
15 KTC
15 KB GOBLET SQUAT (RX 16/12)
MAX STEPS HS WALK C.T.W. IN THE REMAINING TIME

ADVANCED
4 ROUNDS : 3' ON & 1' OFF
15 TTB
15 KB GOBLET SQUAT (RX 24/16)
MAX STEPS HS WALK B.T.W. IN THE REMAINING TIME

ELITE
4 ROUNDS : 3' ON & 1' OFF
15 TTB
15 KB GOBLET SQUAT (RX 32/24)
MAX METERS HS WALK IN THE REMAINING TIME

20/09/2026

Wod del 21/9/2026
"CLASS" 🏋🏻‍♀️
Intermediate
STRENGTH: SEATED BACK SQUAT
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 10 REPS (RX: 40/25)
👉🏻 SET 3,4,5: 7 REPS (RX: 45/27.5)

Advanced
STRENGTH: SEATED BACK SQUAT
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 10 REPS (RX: 70/45)
👉🏻 SET 3,4,5: 7 REPS (RX: 80/50)

Elite
STRENGTH: SEATED BACK SQUAT
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 10 REPS (RX: 80/65)
👉🏻 SET 3,4,5: 7 REPS (RX: 90/70)

Intermediate
AMRAP 20'
6 BURPEE BOX JUMP OVER
10 DB HANG SQUAT CLEAN - Single arm (RX: 10/7.5)
14 PULL UP with elastic band
20 DB ALTERNATING SN**CH
400mt RUN

Advanced
AMRAP 20'
6 BURPEE BOX JUMP OVER
10 DB HANG SQUAT CLEAN - Single arm (RX: 17.5/12.5)
14 PULL UP
20 DB ALTERNATING SN**CH
400mt RUN

Elite
AMRAP 20'
6 BURPEE BOX JUMP OVER
10 DB HANG SQUAT CLEAN - Single arm (RX: 17.5/12.5)
14 PULL UP
20 DB ALTERNATING SN**CH
400mt RUN

"LIGHT" 🏃🏻‍♀️
FOR TIME:
5-10-15-20-15-10-5
KB AMERICAN SWING (RX: 24/16)
WALL BALL
DB BACK RACK LUNGES
BURPEES
⚠️ After each round: 300mt RUN

18/09/2026

Wod del 19/9/2026
"CLASS" 🏋🏻‍♀️
Intermediate
STRENGTH: HANG SQUAT CLEAN
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 4 REPS (RX: 25/20)
👉🏻 SET 3,4,5: 3 REPS (RX: 30/25)

Advanced
STRENGTH: HANG SQUAT CLEAN
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 4 REPS (RX: 60/45)
👉🏻 SET 3,4,5: 3 REPS (RX: 70/50)

Elite
STRENGTH: HANG SQUAT CLEAN
EVERY 3' FOR 15 MINUTES (5 SETS)
👉🏻 SET 1,2: 4 REPS (RX: 80/65)
👉🏻 SET 3,4,5: 3 REPS (RX: 90/70)

Intermediate
AMRAP 20'
18 CAL ROW or SKIERG
15 PUSH UP or PIKE PUSH UP
12 DEADLIFT (RX: 50/35)
9 BURPEES OTB
6 2DB DEVIL PRESS (RX: 10+10/7.5+7.5)

Advanced
AMRAP 20'
18 CAL ROW or SKIERG
15 HSPU
12 DEADLIFT (RX: 80/65)
9 BURPEES OTB
6 2DB DEVIL PRESS (RX: 17.5+17.5/12.5+12.5)

Elite
AMRAP 20'
18 CAL ROW or SKIERG
15 HSPU
12 DEADLIFT (RX: 110/85)
9 BURPEES OTB
6 2DB DEVIL PRESS (RX: 20+20/15+15)

"LIGHT" 🏃🏻‍♀️
AMRAP 30'
20 TTB or KTC
10 DB ALTERNATING SN**CH (RX: 15/10)
20 DB HOLLOW ROCK
10 DEVIL PRESS - Single arm
20 DB PUSH PRESS - Single arm
400mt RUN

"HYROX: CARDIO ENGINE" 🛷
IN TEAM OF 2
7-6-5-4-3-2-1 MINUTES RUN - Passo lento
After each set: 1' rest
- Then -
AMRAP 25'
500mt ROW
60 SANDBAG LUNGES (RX: 30/20)
40 SYNCHRO PUSH UP
500mt SKIERG
60 GOBLET SQUAT (RX: 24/16)
40 WALL BALL

17/09/2026

Wod del 18/9/2026
"CLASS & LIGHT" 🏋🏻‍♀️🏃🏻‍♀️
Intermediate
STRENGTH: BACK RACK REVERSE LUNGES
EVERY 2' FOR 10 MINUTES (5 SETS)
10 REPS (RX: 25/20 - 5+5)

Advanced
STRENGTH: BACK RACK REVERSE LUNGES
EVERY 2' FOR 10 MINUTES (5 SETS)
10 REPS (RX: 50/35 - 5+5)

Elite
STRENGTH: BACK RACK REVERSE LUNGES
EVERY 2' FOR 10 MINUTES (5 SETS)
10 REPS (RX: 70/50 - 5+5)

Intermediate
AMRAP 25' - IN TEAM OF 3
12 D-BALL GROUND TO SHOULDER (RX: 50lb/40lb)
15 SYNCHRO BURPEES - All together
18 SYNCHRO KB AMERICAN SWING (RX: 16/12) - All together
21 POWER SN**CH (RX: 25/20)
24 BOX CLIMB OVER (1mt)
30 SYNCHRO KTC - 2ON & 1OFF
300mt RUN - All together

Advanced
AMRAP 25' - IN TEAM OF 3
12 D-BALL GROUND TO SHOULDER (RX: 90lb/70lb)
15 SYNCHRO BURPEES - All together
18 SYNCHRO KB SN**CH (RX: 16/12) - All together
21 POWER SN**CH (RX: 40/25)
24 BOX CLIMB OVER (1mt)
30 SYNCHRO TTB - 2ON & 1OFF
300mt RUN - All together

Elite
AMRAP 25' - IN TEAM OF 3
12 D-BALL GROUND TO SHOULDER (RX: 70kg/90lb)
15 SYNCHRO BURPEES - All together
18 SYNCHRO KB SN**CH (RX: 24/16) - All together
21 POWER SN**CH (RX: 50/35)
24 BOX CLIMB OVER (1mt)
30 SYNCHRO TTB - 2ON & 1OFF
300mt RUN - All together

"ERG ENGINE" ⚡️
3 ROUNDS FOR TIME:
500mt ROW
20 WALL BALL
500mt SKIERG
20 BURPEES

"GYMNASTICS" 🤸🏻‍♀️
INTERMEDIATE
EMOM 16'
1⁰ : 3 GET INTO WALL HEADSTAND
2⁰ : 3 GET INTO WALL HANDSTAND
3⁰ : 3 WALL HEADSTAND HIP EXTENSION
4⁰ : 8 PIKE PUSH UP

ADVANCED
16' WORK WITH COACH
SKILL : HS WALK

ELITE
EMOM 16'
1⁰ : 6 STRICT HS PU
2⁰ : 8 BURPEES BOX CLIMB OVER (1,20m)
3⁰ : 10 TTB
4⁰ : 12 KB GOBLET SQUAT (RX 28/20)

WOD #2
INTERMEDIATE
AMRAP 15'
50 STEPS HS WALK (ANY STYLE - RX B.T.W.)
8 KB AMERICAN SWING (RX 16/12)
6 BOX JUMPING BAR MUSCLE UP
4 GET INTO WALL HS

ADVANCED
15' WORK WITH COACH
SKILL : BAR MUSCLE UP

ELITE
AMRAP 15'
10m HS WALK
8 KB SN**CH (RX 24/16)
6 BAR MUSCLE UP
4 INVERTED BURPEES (RX FREESTANDING)

16/09/2026

Wod del 17/9/2026
"CLASS" 🏋🏻‍♀️
Intermediate
"Vamos guapo" - Feliz cumpleaños
AMRAP 35'
17 OH SQUAT - From ground (RX: 20/15)
9 BURPEE KTC
910mt ROW or SKIERG
35mt BEAR CRAWL

Advanced
"Vamos guapo" - Feliz cumpleaños
AMRAP 35'
17 OH SQUAT - From ground (RX: 40/30)
9 BURPEE TTB
910mt ROW or SKIERG
35mt HS WALK or 90" HS HOLD AT WALL

Elite
"Vamos guapo" - Feliz cumpleaños
AMRAP 35'
17 OH SQUAT - From ground (RX: 60/45)
9 BURPEE TTB
910mt ROW or SKIERG
35mt HS WALK

"HYROX: WARM UP TO RACE" 🛷
IN TEAM OF 2
⏱ 0-5': 40 SHOULDER PRESS (RX: 40/25)
⏱ 5-10': 40 BACK SQUAT (RX: 60/45)
⏱ 10-15': 40 DEADLIFT (RX: 80/65)
- Then -
2 ROUNDS:
PARTNER A: 1K RUN
PARTNER B: MAX MT ROW or SKIERG
🔄 Cambio 🔄
- Then -
AMRAP 25'
40 KB AMERICAN SWING (RX: 24/16)
40 DB STEP UP (RX: 20/15)
36mt SLED PUSH (RX: 160/130)
20 SYNCHRO BURPEE TO PLATE

"FUNCTIONAL BB" 💪🏻
a. BARBELL HIP THRUST
7 SETS: 8 REPS
b. DB COSSACK SQUAT
7 SETS: 16 REPS
c. EMOM 12'
1st: 30" HOLLOW POSITION
2nd: 30" SQUAT HOLD

"WEIGHTLIFTING" 🏋🏻‍♀️
a. POWER SN**CH
4 SETS: 3 REPS - Lavoro tecnico
b. SN**CH BALANCE
4 SETS: 5 REPS
c. LAT MACHINE:
4 SETS: 10 REPS

15/09/2026

Wod del 16/9/2026
"CLASS" 🏋🏻‍♀️
Intermediate
STRENGTH: 2DB BENCH PRESS
EVERY 2' FOR 14 MINUTES (7 SETS)
10 REPS (RX: 10+10/7.5+7.5)

Advanced
STRENGTH: 2DB BENCH PRESS
EVERY 2' FOR 14 MINUTES (7 SETS)
10 REPS (RX: 20+20/15+15)

Elite
STRENGTH: 2DB BENCH PRESS
EVERY 2' FOR 14 MINUTES (7 SETS)
10 REPS (RX: 30+30/20+20)

Intermediate
AMRAP 15'
300mt RUN
7 SQUAT CLEAN (RX: 30/20)
10 DB BACK RACK LUNGES (RX: 15/10 - 5+5)
1 ROPE CLIMB HOLD or 4 PULL UP with elastic band

Advanced
AMRAP 15'
300mt RUN
7 SQUAT CLEAN (RX: 50/35)
10 DB OH LUNGES (RX: 15/10 - 5+5)
1 ROPE CLIMB

Elite
AMRAP 15'
300mt RUN
7 SQUAT CLEAN (RX: 70/50)
10 DB OH LUNGES (RX: 20/15 - 5+5)
1 ROPE CLIMB

"LIGHT" 🏃🏻‍♀️
2 ROUNDS FOR TIME:
400mt RUN
6 POWER CLEAN (RX: 60/40)
12 BURPEES OTB
14 PUSH UP H/R
- Then -
2 ROUNDS FOR TIME:
400mt RUN
6 SQUAT CLEAN (RX: 70/50)
12 DEVIL PRESS - Single arm (RX: 20/15)
14 DB ALTERNATING SN**CH
- Then -
2 ROUNDS FOR TIME:
20 WALL BALL
20 LUNGES

"RACE PACE - INTERVALS" ⏱
Intermediate
8 ROUNDS:
800mt RUN
⏸ Rest 1' after each round

Advanced
8 ROUNDS:
800mt RUN
200mt Passo lento
No Rest

Elite
1K RUN - Passo lento
1K RUN - Passo gara
---
500mt RUN - Passo lento
1K - Passo gara
---
500mt RUN - Passo lento
800mt RUN - Passo gara
---
200mt SPRINT
---
800mt RUN - Passo gara
200mt SPRINT
---
1K - Passo gara
1K Defaticante

14/09/2026

Wod del 15/9/2026
"CLASS" 🏋🏻‍♀️
Intermediate
a. STRENGTH: SHOULDER PRESS - From ground
EVERY 2' FOR 12 MINUTES
7 REPS (RX: 25/20)
b. STRENGTH: PULL UP STRICT with elastic band
EMOM 10': 5 REPS

Advanced
a. STRENGTH: SHOULDER PRESS - From ground
EVERY 2' FOR 12 MINUTES
7 REPS (RX: 40/30)
b. STRENGTH: PULL UP STRICT
EMOM 10': 5 REPS

Elite
a. STRENGTH: SHOULDER PRESS - From ground
EVERY 2' FOR 12 MINUTES
7 REPS (RX: 50/40)
b. STRENGTH: PULL UP STRICT
EMOM 10': 5 REPS

Intermediate
FOR TIME:
21-15-9
HANG POWER SN**CH (RX: 20/15)
BURPEE BOX JUMP
9-6-3
PULL UP with the elastic band

Advanced
FOR TIME:
21-15-9
HANG POWER SN**CH (RX: 40/30)
BURPEE BOX JUMP
9-6-3
BAR MU

Elite
FOR TIME:
21-15-9
HANG POWER SN**CH (RX: 50/40)
BURPEE BOX JUMP
9-6-3
BAR MU

"LIGHT & STRENGTH FOR HYROX" 🛷🏃🏻‍♀️
a. DEADLIFT
EMOM 15'
⏱ 0-5': 5 REPS (RX: 110/70)
⏱ 5-10': 3 REPS (RX: 120/80)
⏱ 10-15': 1 REP (RX: 130/90)
b. 2DB PUSH PRESS
EVERY 2' FOR 14 MINUTES (7 SETS)
6 REPS (RX: 20+20/15+15)
c. 2 ROUNDS FOR TIME:
500mt RUN
15 BURPEES

"GYMNASTICS" 🤸🏻‍♀️
Intermediate
💪STRENGTH & TECHNIQUE 📖
EVERY 2' × 16'
1⁰ set : 15 RINGS ROW
2⁰ set : 10 KNEELING PUSH UP (RX STRAIGHT LEGS)

Advanced
💪STRENGTH & TECHNIQUE 📖
EVERY 2' × 16'
1⁰ set : 5 STRICT PULL UP (OK WITH LOOP BAND)
2⁰ set : 8 BOX DIP

Elite
💪STRENGTH & TECHNIQUE 📖
EVERY 2' × 16'
1⁰ set : 8 STRICT PULL UP
2⁰ set : 12 BOX DIP

Intermediate
4 ROUNDS FOR TIME
12 BROAD JUMP
9 PIKE PUSH UP
7 BOX JUMPING BAR MU

Advanced
4 ROUNDS FOR TIME
12 BROAD JUMP (RX 2m/1,5m)
9 HS PU
4 BAR MU (OK WITH LOOP BAND)

Elite
4 ROUNDS FOR TIME
12 BROAD JUMP (RX 2m/1,5m)
9 STRICT HS PU
7 BURPEE BAR MU

13/09/2026

Wod del 14/9/2026
"CLASS" 🏋🏻‍♀️
Intermediate
STRENGTH: BACK SQUAT & 2DB SEATED SQUAT JUMP
EVERY 4' FOR 16 MINUTES (4 SETS)
👉🏻 SET 1: 6 BACK SQUAT (RX: 40/25) + 8 2DB SEATED SQUAT JUMP (RX: 10+10/5+5)
👉🏻 SET 2,3,4: 4 BACK SQUAT (RX: 50/30) + 8 DB SEATED SQUAT JUMP (RX: 10+10/5+5)

Advanced
STRENGTH: BACK SQUAT & 2DB SEATED SQUAT JUMP
EVERY 4' FOR 16 MINUTES (4 SETS)
👉🏻 SET 1: 6 BACK SQUAT (RX: 80/60) + 8 2DB SEATED SQUAT JUMP (RX: 15+15/10+10)
👉🏻 SET 2,3,4: 4 BACK SQUAT (RX: 90/65) + 8 DB SEATED SQUAT JUMP (RX: 15+15/10+10)

Elite
STRENGTH: BACK SQUAT & 2DB SEATED SQUAT JUMP
EVERY 4' FOR 16 MINUTES (4 SETS)
👉🏻 SET 1: 6 BACK SQUAT (RX: 100/75) + 8 2DB SEATED SQUAT JUMP (RX: 20+20/15+15)
👉🏻 SET 2,3,4: 4 BACK SQUAT (RX: 110/80) + 8 DB SEATED SQUAT JUMP (RX: 20+20/15+15)

Intermediate
AMRAP 20'
18 DB HANG SN**CH (RX: 10/5 - 9+9)
16 CAL ROW or SKIERG
14 KTC
12 PULL UP with elastic band
10 BURPEES
8 DB HANG POWER CLEAN & PUSH PRESS (4+4)

Advanced
AMRAP 20'
18 DB HANG SN**CH (RX: 20/15 - 9+9)
16 CAL ROW or SKIERG
14 TTB
12 PULL UP
10 BURPEES
8 DB HANG POWER CLEAN & JERK (4+4)

Elite
AMRAP 20'
18 DB HANG SN**CH (RX: 25/20 - 9+9)
16 CAL ROW or SKIERG
14 TTB
12 PULL UP
10 BURPEES
8 DB HANG POWER CLEAN & JERK (4+4)

"LIGHT" 🏃🏻‍♀️
FOR TIME:
1K RUN
80 KB AMERICAN SWING (RX: 16/12)
70 WALL BALL
60 DEVIL PRESS - Single arm (RX: 15/10)
50 DB BACK RACK LUNGES
40 DB ALTERNATING SN**CH
1K RUN

Indirizzo

Via Fondè, 21
San Lazzaro Di Savena
40068

Orario di apertura

Lunedì 06:00 - 08:00
10:00 - 22:00
Martedì 06:00 - 08:00
12:00 - 22:00
Mercoledì 06:00 - 08:00
10:00 - 22:00
Giovedì 06:00 - 08:00
12:00 - 22:00
Venerdì 06:00 - 08:00
10:00 - 22:00
Sabato 09:30 - 13:00

Telefono

+393914956487

Sito Web

Notifiche

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