Circuit Training 28.07.2026

WARM UP
3 giri di:

• 10 Burpees
• 15 Air Squats
• 20 Lateral Hops

METCON
4 giri (TIME CAP 20') di:

• 20 V Sit-Ups
• 15 Hang Power Cleans @35/25 Kg. (75/55 lbs.)
• 10 Affondi con bilanciere @35/25 Kg. (75/55 lbs.) (Dx+Sx=1)

CORE WORK

• 50 Superman
• 50 Deadbugs
• 50 Russian Twists (Dx+Sx=1)

Circuit Training 20.07.2026

WARM UP
3 giri di:

• 10 Roll-Ups
• 10 Ground To Sky
• 10 Jump Squats
• 10 Plank to Push-Ups (Commandos)

STRENGTH

• Hang Squat Cleans: 5-5-3-3-2-2 @70-75% 1RM (Pausa 90")

METCON
3 giri (TIME CAP 12') di:

• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 20 Air Squats su Medball
• 20 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK
4 giri di:

• 30" Russian Twists
• 30" Scissors Kicks
• 30" Mountain Climbers

Circuit Training 17.07.2026

WARM UP
3 giri di:

• 10 Inchworms
• 15 Leg Raises
• 20 Jumping Jacks
• 25 Plank Jacks

METCON
2 giri (TIME CAP 20') di:

• 50 Crossbody Toe Taps (Dx+Sx=1)
• 40 Kettlebell One Arm Snatches @16/12 Kg. (35/26 lbs.)
• 30 Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.)
• 20 Affondi alternati con disco @20/15 Kg. (44/33 lbs.)
• 10 Toes To Bars

CORE WORK

• 100 Double Unders
• 100 Mountain Climbers

Circuit Training 08.07.2026

WARM UP
3 giri di:

• 5 Sprawls
• 10 Plank to Push-Ups (Commandos)
• 15 Sit-Ups
• 20 Walking Lunges

STRENGTH

• Deadlifts: 10-8-6-4-2 (Pausa 90")

METCON
3 giri (TIME CAP 12') di:

• 20 Burpees OTB
• 15 Deadlifts @40/27,5 Kg.
• 15 Push Presses @40/27,5 Kg.

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

• Superman
• Hollow Kicks

Circuit Training 02.07.2026

WARM UP
4 giri di:

• 20  Lunges
• 15 Crunches Completi
• 10 Sit-Ups
• 5 Sprawls

STRENGTH

• Hang Squat Cleans: 5-5-3-3-2-2 @70-75% 1RM (Pausa 90")

METCON
4 giri (TIME CAP 16') di:

• 5 Wall Climbs
• 10 Toes To Bars
• 15 Box Jumps @60/50 cm (24/21 in.)
• 20 Push-Ups HR

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

• Deadbugs
• Side Plank

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 29.06.2026

WARM UP
3 giri di:

• 10 Plank Jacks
• 15 Roll-Ups
• 20 Jump Squats
• 25 Leg Raises

METCON
4 giri (TIME CAP 20') di:

• 10 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 15 Toes To Bars
• 20 Crossbody Toe Taps (Dx+Sx=1)
• 25 Push-Ups HR
• 30 Double Unders (x3 Singles)

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

• V Sit-Ups
• Crunches Completi

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 22.06.2026

WARM UP
4 giri di:

• 10 Jump Squats
• 15 Clapping Jacks
• 20 Flutter Kicks
• 25 Rear Lunges

METCON
TEAM WOD (gli atleti dividono le reps)
3 giri (TIME CAP 21') di:

• 50 Burpees
• 40 V Sit-Ups
• 30 Toes To Bars
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 10 Thrusters @40/27,5 Kg. (90/60 lbs.)

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

• Superman
• Sit-Ups

Circuit Training 15.06.2026

WARM UP
4 giri di:

• 5 Inchworms
• 10 Jump Squats
• 15 Plank Jacks

STRENGTH

• Front Squat: 5-5-3-3-2-2 (Pausa 90")

METCON
4 giri (TIME CAP 14') di:

• 20 Crossbody Toe Taps (Dx+Sx=1)
• 15 Box Jumps Over @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 alternando esercizi)

• Plank Hold
• Superman

Circuit Training 10.06.2026

WARM UP
3 giri di:

• 10 Commandos
• 15 Clapping Jacks
• 20 Alt. Lunges

STRENGTH

• Power Clean: 5-4-3-2-2 @75-80% 1RM (Pausa 90")

METCON
2 giri (TIME CAP 14') di:

• 50 Deadlifts @50/35 Kg. (110/80 lbs.)
• 40 KB One Arm Clean & Presses (20 per braccio) @16/12 Kg. (35/26 lbs.)
• 30 Burpees
• 20 Pull-Ups (x2 Ring Rows)

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

• Superman
• Plank Hold

Circuit Training 08.06.2026

WARM UP
3 giri di:

• 10 Crunches
• 15 Shoulder Taps (Dx+Sx=1)
• 20 Roll-Ups

STRENGTH

• Squat Cleans: 5x5 (Pausa 90")

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
2 giri (TIME CAP 14') di:

• 50 Double Unders (x3 Singles)
• 40 Air Squats su Medball
• 30 Box Jumps Over @60/50 cm (24/21 in.)
• 20 Sprawls
• 10 Front Squats @50/35 Kg. (110/75 lbs.)

CORE WORK
3 giri di:

• 1' Crunches Completi
• 1' Hollow Hold
• 1' Leg Raises

Circuit Training 03.06.2026

WARM UP
4 giri di:

• 20 Lateral Lunges
• 5 Inchworms
• 20 Crunches Completi

STRENGTH
5-5-3-3-2-2 Front Squat
Recupero 90" tra le serie.

METCON
4 giri (TIME CAP 16'):

• 20 V Sit-Ups
• 15 Kettlebell One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.)
• 10 Pull-Ups/20 Ring Rows
• 5 Hang Power Cleans @50/35 Kg. (110/75 lbs.)

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

• Mountain Climbers
• Superman Hold

Circuit Training 25.05.2026

WARM UP
3 giri di:

• 30 Crunches Completi
• 20 Shoulder Taps (Dx+Sx=1)
• 25 Flutter Kicks

METCON
5 giri (TIME CAP 20'):

• 10 Burpees
• 20 KB American Swings @24/16 Kg. (53/35 lbs.)
• 30 Double Unders (x3 Singles)

CORE WORK
4 giri di:

• 30" Pinguini
• 30" Plank Hold
• 30" Star V-Ups
• 30" Recupero

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 18.05.2026

WARM UP
4 giri:

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

STRENGTH

• Back Squat: 5-5-3-3-2-2 (Pausa 90")

METCON
3 giri (TIME CAP 15'):

• 15 Clusters @40/27,5 Kg. (90/60 lbs.)
• 15 Ball Slams @15/10 Kg. (33/22 lbs.)
• 15 Sprawls

CORE WORK

5 giri:

• 1' Reverse Sit-Ups
• 1' Crunches Completi
• 1' Side Plank

Circuit Training 12.05.2026

WARM UP
4 giri:

• 5 Sprawls
• 15 Crunches
• 25 Lateral Hops

STRENGTH

• Deadlift: 5x3 (Pausa 90")

METCON
5 giri (TIME CAP 15'):

• 5 Deadlifts @75/45 Kg. (165/100 lbs.)
• 10 Toes To Bars
• 20 Kettlebell One Arm Push Presses (per braccio) @12/8 Kg. (26/18 lbs.)

CORE WORK

3 giri:

• 1' Mountain Climbers
• 1' Scissors Kicks
• 1' Leg Raises

Circuit Training 08.05.2026

WARM UP
4 giri:

• 5 Burpees
• 10 Plank to Push-Ups
• 15 Jump Squats

METCON
5 giri (TIME CAP 25'):

• 5 Pull-Ups
• 10 KB Snatches (per braccio) @16/12 Kg. (53/35 lbs.)
• 15 Push-Ups
  
• 20 Double Unders (x3 Singles)

CORE WORK

4 giri:

• 1' Crunches
• 1' Mountain Climbers
• 30" Riposo

Circuit Training 06.05.2026

WARM UP
4 giri:

• 20 Jumping Jacks
• 15 Crunches
• 10 Push-Ups

METCON
5 giri (TIME CAP 20'):

• 10 Toes To Bars/20 V Sit-Ups
  
• 15 Wall Ball Shots @10/6 kg. (22/14 lbs.)
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
• 25 Double Unders/Tuck Jumps
  

CORE WORK

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

• Plank Hold
• Pinguini

Circuit Training 04.05.2026

WARM UP
4 giri di:

• 5 Inchworms
  
• 10 Reverse Sit-Ups
  
• 15 Jumping Jacks
  

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

• 30 Burpees
• 40 V Sit-Ups
• 50 Double Unders
• 60 mt. Affondi con 2 KB @16/12 Kg. (35/27 lbs.)

CORE WORK

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

• Superman Hold
• V Sit-Ups