Circuit Training 01.07.2026

WARM UP
4 giri di:

• 10 Clapping Jacks
• 15 Mountain Climbers (Dx+Sx=1)
• 20 Lateral Hops

STRENGTH

• Push Presses: 5-5-5-5-5 @75-80% 1RM (Pausa 90")

METCON
TEAM WOD (gli atleti dividono le reps)
1 giro (TIME CAP 14') di:

• 100 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 80 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
• 60 Burpees
• 40 Toes To Bars (x2 V Sit-Ups)

CORE WORK

• 50 Superman
• 50 Crunches Completi
• 50 Star V-Ups

Circuit Training 23.06.2026

WARM UP
4 giri di:

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

STRENGTH

• Push Presses: 5-5-5-5-5 (Pausa 90")

METCON
1 giro (TIME CAP 14') di:

• 35 Box Jumps Over @60/50 cm (24/21 in.)
• 30 Kettlebell Swings @24/16 Kg. (53/35 lbs.)
• 20 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 15 Burpees
• 10 Deadlifts @60/40 Kg. (135/90 lbs.)
• 5 Pull-Ups

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

• Scissors Kicks
• Plank Hold

Circuit Training 18.06.2026

WARM UP
3 giri di:

• 20 Shoulder Taps 
• 15 Flutter Kicks
• 10 Inchworms

METCON

HAPPY B.DAY SIMONA

2 giri (TIME CAP 25') di:

• 26 Air Squats
• 26 KB SDHP @24/16 Kg. (53/35 lbs.)
• 26 Toes To Bars
• 26 Push-Ups HR
• 26 Walking Lunges
• 26 (13 per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 26 V Sit-Ups

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

• Side Plank
• Superman

Circuit Training 21.05.2026

WARM UP
4 giri:

• 10 Leg Raises
• 10 Shoulder Taps (Dx+Sx=1)
• 15 Lateral Lunges

METCON
2 giri (TIME CAP 25'):

• 50 Box Jumps Over @60/50 cm (24/21 in.)
• 40 Kettlebell SDHP @24/16 Kg. (53/35 lbs.)
• 30 Sprawls
• 20 Hang Power Cleans @40/30 Kg. (90/65 lbs.)
• 10 Thrusters @40/30 Kg. (90/65 lbs.)

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri alternando esercizi):

• Reverse Sit-Ups
• Side Plank

Circuit Training 04.03.2026

WARM UP
4 giri:

• 5 Sprawls
• 10 Plank To Push-Ups
  
• 15 Russian Twists (Dx+Sx=1)
  

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

• OH Lunges con disco @15/10 Kg. (33/22 lbs.)
• Push-Ups HR
• Sit-Ups
• Double Unders (x3 Singles)

CORE WORK

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

• Crunches Completi
  
• Leg Raises

Circuit Training 23.12.2025

WARM UP
3 giri di:

• 30 Clapping Jacks
• 20 Air Squats
  
• 10 Crunches
  

 

METCON

"12 HOURS TO XMAS": 
Eseguire, nel minor tempo possibile, il seguente circuito: (TIME CAP 35')

• 1 Clean & Press @50/35 Kg. (110/75 lbs.) 
• 2 Front Squats @50/35 Kg. (110/75 lbs.) 
• 3 Pull-Ups
• 4 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 5 Burpees  
• 6 Push-Ups 
• 7 KB SDHP@24/16 Kg. (53/35 lbs. 
• 8 OH Lunges with Plate @20/15 Kg. (45/33 lbs.)
• 9 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 10 Toes To Bar 
• 11 V Sit-Ups 
• 12 Deadlifts @50/35 Kg. (110/75 lbs.)

Il circuito va eseguito come la canzone "12 giorni a Natale", partendo dal primo esercizio e aumentando un esercizio ogni giro (ripetendo i precedenti). Es. primo giro 1 C&P, 2° giro 2 FS and 1 C&P, 3° giro 3 PU, 2 FS and 1 C&P.....e così via :)

Circuit Training 18.12.2025

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON
TIME CAP 20'

• 120 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 90 Sit-Ups 
• 60 Double Unders/180 Single Unders
• 30 Burpees

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 31.07.2025

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON

TEAM WOD (team da 2, lavora un atleta per volta alternandosi nelle ripetizioni col compagno)
TIME CAP 25':

• 100 KB American Swings @24/16 Kg. (53/35 lbs.)
• 100 Toes To Bars
• 100 Push-Ups HR
• 100 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 100 V Sit-Ups

CORE WORK

6 giri di (30" lavoro - 15" pausa)

• Plank Hold
• Alt. Leg Raises

Circuit Training 26.06.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 04.06.2025

WARM UP
3 giri di:

• 5 Inchworms
• 10 Push-Ups
• 15 Air Squats

METCON
TIME CAP 25'

• 100 Box Step Ups @60/50 cm. (24/20 in.)
• 100 KB Deadlifts @24/16 Kg. (53/35 lbs.)
• 100 Russian Twists (Dx+Sx=1)
• 100 Double Unders (x2 Singles)
• 50 Box Step Ups
• 50 KB Deadlifts
• 50 Russian Twists
• 50 Double Unders
• 25 Box Step Ups
• 25 KB Deadlifts
• 25 Russian Twists
• 25 Double Unders

CORE WORK

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

• Scissors Kicks
• Plank Hold

Circuit Training 21.01.2025

WARM UP
3 giri:

• 10 Shoulder Taps
  
• 20 Glute Bridges
  
• 30 Jumping Jacks
  

METCON
AMRAP 20' di:

• 40 Double Unders (100 Singles)
  
• 35 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 30 Sit-Ups
• 25 Push Presses @30/20 Kg. (65/45 lbs.) 
• 20 Push-Ups
• 15 Toes To Bars
• 10 Box Jump Overs @60/50 cm. (24/21 in.)
  
• 5 Reverse Burpees
  

CORE WORK

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

• Hollow Kicks
  
• Crossbody Toe Tounches

Circuit Training 20.01.2025

WARM UP
3 giri di:

• 5 Burpees
  
• 10 Air Squats
  
• 15 Russian Twists (Dx+Sx=1)
  

METCON
4 giri di (TIME CAP 20'):

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)

POI (senza pausa)

• 50 Push-Ups
• 50 Air Squats su Medball
  
• 50 Sit-Ups
• 100 Double Unders (250 Singles)

CORE WORK

4 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold

Circuit Training 10.12.2024

WARM UP
3 giri:

• 10 Plank To Push-Ups
  
• 15 Air Squats
  
• 20 Jumping Jacks
  

METCON
TEAM WOD A (x2):
AMRAP 10' di:

• 30" Box Jumps @60/50 cm. (24/20 in.) (Partner A) 
• 30" Box Jumps @60/50 cm. (24/20 in.)  (Partner B)

Se non si ha un compagno si lavora per 30" e si riposa per i successivi 30".

TEAM WOD B (x2):

• 50 Ring Rows
• 100 Toes To Bars
• 150 Push-Ups HR
• 200 OH Affondi con disco @20/15 Kg. (45/33 lbs.)

 

CORE WORK

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

• Russian Twists
  
• Alt.Leg Raises

Circuit Training 05.12.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
• 20 Air Squats
• 10 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)

• 50 Toes To Bars
• 100 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 150 KB SDHP @24/16 Kg. (53/35 lbs.)
• 200 Double Unders/Tuck Jumps

CORE WORK

3 giri di:

• 30 Crunches
• 30 Russian Twists (Dx+Sx=1)

Circuit Training 29.08.2024

WARM UP
3 giri di:

• 15 Mountain Climbers (Dx+Sx=1)
• 10 Hollow Kicks
• 5 Lunges (Dx+Sx=1) 

METCON
TIME CAP 16'

• 100 Double Unders (x3 Singles)
• 50 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 40 V Sit-Ups
• 30 Alt KB Snatches (15 per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Box Jumps Over @60/50 cm. (24/21 in.)
• 10 Burpee Toes To Bars

CORE WORK
5 giri di:

• 1' Crunches
• 1' Reverse Crunches
• 1' Plank Hold

Circuit Training 15.07.2024

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps (Dx+Sx=1)

METCON
3 giri (TIME CAP 20') di:

• 30 Double Unders (x3 Singles) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
  
• 40 Air Squats 
• 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 10 Toes To Bars
  
• 20 Push-Ups HR
  

CORE WORK

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

• Sit-Ups
• Reverse Sit-Ups

Circuit Training 05.07.2024

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Clapping Jacks

METCON

• 50 Box Jumps @60/50 cm. (24 / 20 in.) 
• 25 Toes To Bars
• 50 Wall Ball Shots @10/6 Kg. (22 /14 lbs.) 
• 25 Ring Dips 
• 50 Wall Ball Shots @10/6 Kg. (22 /14 lbs.) 
• 25 Toes To Bars
• 50 Box Jumps @60/50 cm. (24 / 20 in.)

CORE WORK

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

• Plank Jacks
  
• Side Plank Hold

Circuit Training 03.07.2024

WARM UP
4 giri di:

• 10 Crunches
  
• 15 Glute Bridges
  
• 20 Mountain Climbers (Dx+Sx=1)
  

METCON
TEAM WOD (team da 2, si dividono le ripetizioni, lavorando un atleta per volta):

• 66 Double Unders/Tuck Jumps
• 66 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 66 Push-Ups HR
• 66 V Sit-Ups
• 66 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 66 KB American Swings @24/16 Kg. (53/35 lbs.)
• 66 Box Jumps @60/50 cm. (24/21 in.)
• 66 Box Dips
• 66 Double Unders/Tuck Jumps

CORE WORK

3 giri di:

• 1' Sit-Ups
• 1' Reverse Sit-Ups
• 1' Plank Hold
  

Circuit Training 26.06.2024

WARM UP
3 giri di:

• 5 Sprawls
  
• 10 Sit-Ups
• 20 Clapping Jacks
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 18' di:

• 10 Front Squats @50/30 Kg. (110/65 lbs.) 
• 20 Toes To Bars
  
• 30 Wall Ball Shots @10/6 Kg. (22/14 lbs.) 
• 40 V Sit-Ups 
• 50 Double Unders (x3 Singles) 
• 40 Push-Ups HR 
• 30 Deadlifts @50/30 Kg. (110/65 lbs.) 
• 20 KB American Swings @24/16 Kg. (53/35 lbs.) 
• 10 Burpees

CORE WORK

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

• Plank Hold
  
• Flutter Kicks

Circuit Training 18.06.2024

WARM UP

4 giri:

• 20 Jumping Jacks
• 15 Mountain Climbers (Dx+Sx=1)
• 10 Russian Twists (Dx+Sx=1)

METCON

HAPPY B.DAY SIMONA

TIME CAP 25':

• 50 Air Squats
• 50 KB SDHP @24/16 Kg. (53/35 lbs.)
• 50 Toes To Bars
• 50 Push-Ups HR
• 50 Walking Lunges
• 50 (25 per braccio) KB Snatches @16/12 Kg. (35/26 lbs.)
• 50 V Sit-Ups

CORE WORK

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

• Plank Hold
  
• Pinguini