Circuit Training 30.09.2026

WARM UP
3 giri di:

• 20 Crunches
• 10 Burpees
• 5 Inchworms

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
AMRAP 20' di:

• 15 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 15 Jumping Lunges (Dx+Sx=1)
• 15 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)
• 15 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)
• 20 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK

• 50 Leg Raises
• 50 Star V-Ups
• 50 V Sit-Ups

Circuit Training 29.09.2026

WARM UP
3 giri di:

• 10 Clapping Jacks
• 15 Inchworms
• 20 Burpees

STRENGTH

• Squat Cleans: 10-8-6-4-2 @80-85% 1RM (Pausa 90")

METCON
LADDER (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
12-8-4-8-12 Chest To Bar Pull-Ups 12-8-4-8-12 Inverted Burpees	12-8-4-8-12 Pull-Ups 12-8-4-8-12 Reverse Burpees	9-6-3-6-9 Ring Rows (x2) 9-6-3-6-9 Burpees

CORE WORK
3 giri di:

• 30" Plank Hold
• 30" Pinguini
• 30" Crunches Completi

Circuit Training 28.09.2026

WARM UP
3 giri di:

• 10 Sprawls
• 15 Rear Lunges
• 20 Ground To Sky
• 25 Single Unders

STRENGTH

• Hang Power Clean: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
AMRAP 10' di:

ROSSO	GIALLO	VERDE
30 Double Unders 10 Kettlebell One Arm Push Presses (per braccio) @16/12 Kg. (35/26 lbs.) 10 Burpees 10 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)	30 Single Unders (x3) 10 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.) 10 Burpees 10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)	30 Single Unders (x2) 10 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.) 10 Burpees 10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)

CORE WORK

• 50 Scissors Kicks
• 50 Crunches Completi
• 50 Sit-Ups

Circuit Training 24.09.2026

WARM UP
3 giri di:

• 10 Inchworms
• 15 Burpees
• 20 Flutter Kicks
• 25 Single Unders

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
8 giri (TIME CAP 24') di:

• 8 V Sit-Ups
• 8 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 8 Deadlifts @100/50 Kg. (220/110 lbs.) OPPURE Squat Cleans @50/30 Kg. (110/65 lbs.)

CORE WORK
4 giri di:

• 30" Leg Raises
• 30" Reverse Sit-Ups
• 30" Hollow Hold

Circuit Training 23.09.2026

WARM UP
3 giri di:

• 10 Clapping Jacks
• 15 Jump Squats
• 20 Single Unders

METCON
TEAM WOD (gli atleti dividono le reps)
4 giri (TIME CAP 27') di:

• 14 Kettlebell One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
• 14 Thrusters @50/35 Kg. (110/75 lbs.)
• 14 Affondi con bilanciere @50/35 Kg. (110/75 lbs.)
• 14 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 50 Air Squats su Medball

CORE WORK
3 giri di:

• 1' Star V-Ups
• 1' Russian Twists
• 1' Crunches Completi
• 1' Recupero

Circuit Training 22.09.2026

WARM UP
3 giri di:

• 10 Sit-Ups
• 15 Lateral Hops
• 20 Inchworms
• 25 Leg Raises

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
AMRAP 20' di:

• 40 Double Unders
• 15 Clusters @40/27,5 Kg. (90/60 lbs.)
• 15 V Sit-Ups
• 15 Deadlifts @40/27,5 Kg. (90/60 lbs.)
• 15 Wall Balls Shots @10/6 Kg. (22/14 lbs.)

CORE WORK
3 giri di:

• 1' Mountain Climbers
• 1' Plank Hold
• 1' Crunches Completi
• 1' Recupero

Circuit Training 21.09.2026

WARM UP
3 giri di:

• 10 Jump Squats
• 15 Lateral Hops
• 20 Walking Lunges
• 25 Crunches

STRENGTH

• Back Squat: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
LADDER 1-2-3-4-5-6-7-8-9-10 ripetizioni (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.) Box Jumps Over @60/50 cm (24/21 in.)	Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.) Box Step Over @60/50 cm (24/21 in.)	Kettlebell One Arm Snatches (per braccio) @12/8 Kg. (26/18 lbs.) Box Step-Up @60/50 cm (24/21 in.)

CORE WORK
4 giri di:

• 45" Scissors Kicks
• 45" Russian Twists
• 45" Side Plank
• 45" Recupero

Circuit Training 17.09.2026

WARM UP
4 giri di:

• 5 Inchworms
• 10 Burpees
• 15 Jumping Jacks
• 20 Rear Lunges

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
AMRAP 20' di:

• 20 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
• 15 Box Jumps @60/50 cm (24/21 in.)
• 10 Front Squats @40/27,5 Kg. (90/60 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)

• Leg Raises
• Flutter Kicks

Circuit Training 16.09.2026

WARM UP
3 giri di:

• 10 Inchworms
• 15 Air Squats
• 20 Walking Lunges
• 25 Lateral Hops

METCON
LADDER 10-20-30-40-50 ripetizioni (TIME CAP 27') di:

ROSSO	GIALLO	VERDE
Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @40/27,5 Kg. (90/60 lbs.)	Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @35/25 Kg. (75/55 lbs.)	Jumping Lunges (Dx+Sx=2) V Sit-Ups Clean & Presses @30/20 Kg. (65/45 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)

• Side Plank
• Pinguini

Circuit Training 15.09.2026

WARM UP
4 giri di:

• 10 Sit-Ups
• 15 Crunches
• 20 Air Squats
• 25 Flutter Kicks

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 22' di:

• 24 Hang Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 24 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)
• 24 Clusters @40/27,5 Kg. (90/60 lbs.)
• 30 Mountain Climbers (Dx+Sx=1)

CORE WORK
4 giri di:

• 30" Scissors Kicks
• 30" Star V-Ups
• 30" Superman Hold
• 30" Reverse Sit-Ups

Circuit Training 14.09.2026

WARM UP
3 giri di:

• 10 Plank to Push-Ups
• 15 Inchworms
• 20 Flutter Kicks

STRENGTH

• Push Press: 10-8-6-4-2 @75-80% 1RM (Pausa 90")

METCON
LADDER 18-15-12-9-6-3 ripetizioni (TIME CAP 10') di:

ROSSO	GIALLO	VERDE
Toes To Bars Kettlebell American Swings @24/16 Kg. (53/35 lbs.)	Knees to Elbows Kettlebell American Swings @16/12 Kg. (35/26 lbs.)	V Sit-Ups (x2) Kettlebell American Swings @12/8 Kg. (26/18 lbs.)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)

• Crunches
• Hollow Hold

Circuit Training 10.09.2026

WARM UP
4 giri di:

• 10 Mountain Climbers (Dx+Sx=1)
• 15 Plank to Push-Ups (Commandos)
• 20 Lateral Hops
• 25 Clapping Jacks

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 20' di:

• 10 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Burpees
• 30 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)

CORE WORK

• 50 V Sit-Ups
• 50 Pinguini
• 50 Double Unders

Circuit Training 09.09.2026

WARM UP
4 giri di:

• 10 Ground To Sky
• 15 Lateral Lunges
• 20 Sit-Ups
• 25 Plank to Push-Ups (Commandos)

STRENGTH

• Clean & Presses: 3-3-3-3-3 @70-75% 1RM (Pausa 90")

METCON
E2MOM 12' di:
(completare il blocco entro il tempo, il resto è recupero)

• 6 Thrusters @40/27,5 Kg. (90/60 lbs.)
• 10 Burpees Over The Bar

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)

• Crunches Completi
• Star V-Ups

Circuit Training 08.09.2026

WARM UP
4 giri di:

• 10 Air Squats
• 15 Ground To Sky
• 20 Burpees

METCON
AMRAP 20' di:

• 20 Kettlebell One Arm Clean & Presses @16/12 Kg. (35/26 lbs.)
• 30 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 40 Sprawls

CORE WORK

• 50 Crunches Completi
• 50 Pinguini
• 50 Leg Raises

Circuit Training 07.09.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Sit-Ups
• 20 Walking Lunges
• 25 Crunches

METCON
AMRAP 20' di:

• 40 Air Squats su Medball
• 30 Reverse Burpees
• 20 Box Jumps Over @60/50 cm (24/21 in.)

CORE WORK
4 giri di:

• 30" Side Plank
• 30" Star V-Ups
• 30" Pinguini

Circuit Training 03.09.2026

WARM UP
3 giri di:

• 10 Sit-Ups
• 15 Leg Raises
• 20 Plank to Push-Ups (Commandos)
• 25 Air Squats

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 25' di:

• 12 Pull-Ups
• 12 Inverted Burpees
• 40 Double Unders (x3 Singles)

CORE WORK
4 giri di:

• 30" Pinguini
• 30" V Sit-Ups
• 30" Russian Twists
• 30" Recupero

Circuit Training 01.09.2026

WARM UP
3 giri di:

• 10 Sprawls
• 15 Leg Raises
• 20 Plank to Push-Ups (Commandos)
• 25 Sit-Ups

METCON
2 giri (TIME CAP 20') di:

• 40 Crossbody Toe Taps (Dx+Sx=1)
• 30 Deadlifts @40/27,5 Kg. (90/60 lbs.)
• 20 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 10 Clusters @40/27,5 Kg. (90/60 lbs.)

CORE WORK
4 giri di:

• 30" Side Plank
• 30" Hollow Kicks
• 30" Pinguini
• 30" Recupero