Circuit Training 30.07.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Single Unders
• 20 Lateral Lunges

STRENGTH

• Hang Power Cleans: 10-8-6-4-2 70-75% 1RM (Pausa 90")

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

• 10 Burpees
• 8 Toes To Bars

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

• V Sit-Ups
• Russian Twists

Circuit Training 22.07.2026

WARM UP
4 giri di:

• 5 Inchworms
• 10 Rear Lunges
• 15 Plank to Push-Ups (Commandos)
• 20 Mountain Climbers (Dx+Sx=1)

METCON
E2MOM 28' di:
(completare il blocco entro il tempo, il resto è recupero)

• 5 Front Squats @50/35 Kg. (110/80 lbs.)
• 10 Burpees

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

• Russian Twists
• Sit-Ups

Circuit Training 15.07.2026

WARM UP
3 giri di:

• 10 Plank to Push-Ups (Commandos)
• 15 Ground To Sky
• 20 Walking Lunges
• 25 Mountain Climbers (Dx+Sx=1)

METCON
E3MOM 21' di:
(completare il blocco entro il tempo, il resto è recupero)

• 8 Sprawls
• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 12 Kettlebell One Arm Renegade Rows (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK
4 giri di:

• 45" Leg Raises
• 45" Side Plank
• 45" Crunches Completi
• 45" Recupero

Circuit Training 09.07.2026

WARM UP
3 giri di:

• 10 Roll-Ups
• 15 Crunches Completi
• 20 Ground To Sky
• 25 Plank Jacks

METCON
E2MOM 18' di:
(completare il blocco entro il tempo, il resto è recupero)

• 8 Thrusters @50/35 Kg.
• 6 Clean & Presses @50/35 Kg.

CORE WORK

• 100 V Sit-Ups
• 100 Deadbugs

Circuit Training 03.07.2026

WARM UP
4 giri di:

• 10 Leg Raises
• 15 Lateral Lunges
• 20 Crunches

METCON
E2MOM 14' di:

• 3 Wall Climbs
• 8 Burpees

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

• Hollow Kicks
• Pinguini

Circuit Training 25.06.2026

WARM UP
4 giri di:

• 10 Plank Jacks
• 15 Flutter Kicks
• 20 Sit-Ups
• 25 Lateral Hops

METCON
EMOM 27' (9 giri totali):
(un esercizio al minuto, a rotazione)

• Minuto 1: 25 V Sit-Ups
• Minuto 2: 20 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)
• Minuto 3: 15 Cleans @40/27,5 Kg. (90/60 lbs.)

CORE WORK
4 giri di:

• 30" V Sit-Ups
• 30" Mountain Climbers
• 30" Star V-Ups
• 30" Recupero

Circuit Training 17.06.2026

WARM UP
4 giri di:

• 10 Shoulder Taps (Dx+Sx=1)
• 15 Inchworms
• 20 Single Unders
• 25 Lateral Hops

STRENGTH

• Deadlifts: 5-5-3-3-2-2 @80-85% 1RM (Pausa 90")

METCON
E3MOM 15' di:
(completare il blocco entro il tempo, il resto è recupero)

• 10 Box Jumps @60/50 cm (24/21 in.)
• 10 V Sit-Ups
• 4 Clean & Presses @60/45 Kg. (135/100 lbs.)

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

• Scissors Kicks
• Reverse Sit-Ups

Circuit Training 09.06.2026

WARM UP
4 giri di:

• 10 Jumping Jacks
• 15 Burpees
• 20 Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)

METCON
E2MOM 15' di:

• 8 Chest To Bar Pull-Ups
• 4 Clusters @50/35 Kg. (110/80 lbs.)

CORE WORK
4 giri di:

• 30" Deadbugs
• 30" Superman
• 30" Reverse Sit-Ups
• 30" Riposo

Circuit Training 14.05.2026

WARM UP
4 giri:

• 15 Plank to Push-Ups
• 15 Rear Lunges
• 10 Crunches Completi

STRENGTH

• Front Squat: 5x5 (Pausa 90")

METCON
EMOM 12':

• Min 1: 10 Thrusters @40/30 Kg. (90/65 lbs.)
• Min 2: 15 Ball Slams @15/10 Kg. (33/22 lbs.)

CORE WORK

4 giri:

• 1' Leg Raises
• 1' Sit-Ups
• 30" Riposo

Circuit Training 21.04.2026

WARM UP
4 giri:

• 30 Lateral Hops
• 20 Leg Raises
• 10 Crunches

METCON
E3MOM di: (5 giri totali)

• 20 Affondi alternati con disco @20/15 Kg. (45/33 lbs.)
• 20 Sit-Ups
• 15 KB American Swings @24/16 Kg, (53/35)
• 15 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 15.04.2026

WARM UP
4 giri di:

• 20 Jumping Jacks
  
• 20 Air Squats
  
• 20 Crunches
  

METCON
E2MOM 18' (3 giri totali) di:

• Minuto 2: 
• 25 Double Unders
• 8 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• Minuto 4: 
• 8 Burpees
• 25 V Sit-Ups
• Minuto 6: 
• 10 Box Jumps @75/60 cm. (30/24 in.)
• 25 Push-Ups

CORE WORK

4 giri (40" ON - 20" OFF)

• Hollow Hold
• Plank Hold

Circuit Training 23.03.2026

WARM UP
4 giri di:

• 5 Sprawls
• 10 Crunches
  
• 15 Clapping Jacks
  

METCON
EMOM 20' di:

• 5 Toes To Bars (SUB 10 V Sit-Ups)
• 10 Push-Ups HR
  
• 15 Air Squats

CORE WORK
3 giri di:

• 30 V Sit-Ups
• 30 Crunches
• 30 Double Unders

Circuit Training 17.03.2026

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Jumping Jacks

METCON
E3MOM (Rx'd) o E4MOM (Scaled) (5 giri) di:

• 6 Burpees
• 12 Toes To Bars/24 V Sit-Ups
• 18 Push-Ups
• 24 Sit-Ups

CORE WORK

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

• Hollow Kick
• Russian Twists

Circuit Training 12.03.2026

WARM UP
3 giri di:

• 15 Air Squats
• 10 Sit-Ups
• 5 Plank To Push-Ups (Dx+Sx=1)

METCON
EMOM 18' (3 giri totali):

• Minuto 1: 10 Deadlifts @80/50 Kg. (175/110 lbs.)
• Minuto 2: 10 Toes To Bars (x2 K2C)
• Minuto 3: 10 Inverted Burpees
• Minuto 4: 10 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 5: 40 Double Unders (x2 Singles)
• Minuto 6: Riposo

CORE WORK

3 giri di:

• 15 Alt. One Leg V Sit-Ups
• 15 Scissors Kicks
• 15 Crunches

Circuit Training 11.03.2026

WARM UP

3 giri di:

• 20 Glute Bridges
• 15 Crunches
• 10 Push-Ups

METCON
EMOM 14':

• 10 KB American Swings @24/16 Kg. (53/35 lbs.)
• 10 V Sit-Ups

CORE WORK

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

• Plank Hold
• Russian Twists

Circuit Training 06.03.2026

WARM UP
3 giri di:

• 5 Inchworms
• 10 Crunches Completi
  
• 15 Air Thrusters

METCON
EMOM 20' (4 giri totali):

• Minuto 1: 15 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 30 Double Unders (x2 Singles)
  
• Minuto 3: 15M/10F Toes To Bars
• Minuto 4: 25M/15F Push-Ups HR
• Minuto 5: 12M/9F Cal Assault Bike
  

CORE WORK

• 100 Russian Twists (Dx+Sx=1)
  
• 100 Sit-Ups

Circuit Training 23.02.2026

WARM UP
4 giri di:

• 15 Single Unders
  
• 15 Scissor Kicks
  
• 15 Shoulder Taps

METCON

EMOM 20' (4 giri totali) di:

• Minuto 1: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 2: 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• Minuto 3: 15 Toes To Bars
• Minuto 4: 20 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• Minuto 5: Riposo

CORE WORK

40-30-20-10 ripetizioni di:

• Crossbody Toe Taps
• Crunches

Circuit Training 30.01.2026

WARM UP
3 giri:

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

METCON
EMOM 16' (4 giri totali):

• Minuto 1: 25 Sit-Ups/12 Toes To Bars
• Minuto 2: 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• Minuto 3: 10 KB One Arm Snatches @16/12 Kg. (35/26 lbs.)
  
• Minuto 4: 25 Double Unders (x2 Singles)

CORE WORK

4 giri di:

• 20 Air Squats
• 15 Push-Ups
• 10 Mountain Climbers (Dx+Sx=1)

Circuit Training 26.01.2026

WARM UP
4 giri:

• 5 Jump Squats
  
• 10 Shoulder Taps (Dx+Sx=1)
  
• 15 Crunches
  

METCON
E3MOM di: (5 giri totali)

• 20 Affondi con disco @20/15 Kg. (45/33 lbs.)
• 20 KB SDHP @24/16 Kg, (53/35 lbs.)
• 20 Sit-Ups
• 20 Push-Ups HR

 

CORE WORK

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

• Russian Twists
• V Sit-Ups

Circuit Training 23.01.2026

WARM UP
4 giri di:

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

METCON
EMOM 9' di:

• 5 Burpees
• 20 Double Unders (x2 Singles)
  

2' RIPOSO POI

EMOM 9' di:

• 5 Box Jump Overs @60/50 cm. (24/21 in.)
• 5 Strict Toes To Bars

CORE WORK

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

• V Sit-Ups
• Push-Ups