AltroTraining: TABATA

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lunedì 2 novembre 2026

Circuit Training 02.11.2026

WARM UP
4 giri di:

45" Rear Lunges
45" Plank to Push-Ups (Commandos)
45" Ground To Sky

STRENGTH

Power Cleans: 5-5-5-5-5 @75-80% 1RM (Pausa 90")

METCON
"FRAN"
21-15-9 ripetizioni (TIME CAP 15') di:

ROSSO	GIALLO	VERDE
Pull-Ups Thrusters @42,5/30 Kg. (90/60 lbs.)	Banded Pull-Ups Thrusters @35/25 Kg. (75/55 lbs.)	Ring Rows Thrusters @30/20 Kg. (65/45 lbs.)

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

Russian Twists
Deadbugs

martedì 27 ottobre 2026

Circuit Training 27.10.2026

WARM UP
3 giri di:

20 Mountain Climbers (Dx+Sx=1)
15 Crunches Completi
10 Rear Lunges

STRENGTH

Squat Clean: 5-5-5-5-5 @80-85% 1RM (Pausa 90")

METCON
(ORE 13.00) AMRAP 9' di:

ROSSO	GIALLO	VERDE
5 KB One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.) 5 Toes To Bars 5 Clean & Presses @50/35 Kg. (110/75 lbs.)	5 KB One Arm Bent Over Row (per braccio) @16/12 Kg. (35/26 lbs.) 5 Knees To Elbows 5 Clean & Presses @40/27,5 Kg. (90/60 lbs.)	5 KB One Arm Bent Over Row (per braccio) @12/8 Kg. (26/18 lbs.) 5 V Sit-Ups 5 Clean & Presses @35/25 Kg. (75/55 lbs.)

(ORE 19.30) E2MOM 8' di:

ROSSO	GIALLO	VERDE
12 KB SDHP @32/24 Kg. (70/53 lbs.) 15 Diamond Push-Ups	12 KB SDHP @24/16 Kg. (53/35 lbs.) 15 Push-Ups	12 KB SDHP @16/12 Kg. (35/26 lbs.) 15 Girlie Push-Ups

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

Russian Twists
Deadbugs

venerdì 23 ottobre 2026

Circuit Training 23.10.2026

WARM UP
3 giri di:

5 Inchworms
5 Roll-Ups
5 Sprawls

STRENGTH

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

METCON
Ladder 4-6-8-10-12 ripetizioni
(TIME CAP 9') di:

ROSSO	GIALLO	VERDE
Kettlebell Goblet Squats @24/16 Kg. (53/35 lbs.) Clean & Presses @50/35 Kg. (110/75 lbs.)	Kettlebell Goblet Squats @16/12 Kg. (35/26 lbs.) Clean & Presses @40/30 Kg. (90/65 lbs.)	Kettlebell Goblet Squats @12/8 Kg. (26/18 lbs.) Clean & Presses @30/20 Kg. (65/45 lbs.)

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

Mountain Climbers
Deadbugs

mercoledì 21 ottobre 2026

Circuit Training 21.10.2026

WARM UP
4 giri di:

30" Lateral Hops
30" Jumping Jacks
30" Plank Jacks
30" Flutter Kicks

STRENGTH

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

METCON
E3MOM 9' di:
(completare il blocco entro il tempo, il resto e' recupero)

ROSSO	GIALLO	VERDE
34 Double Unders 12 Reverse Burpees 10 Kettlebell American Swings @24/16 Kg. (53/35 lbs.)	34 Single Unders (x3) 12 Reverse Burpees 10 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)	34 Single Unders (x2) 12 Reverse Burpees 10 Kettlebell American Swings @12/8 Kg. (26/18 lbs.)

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

Superman
Leg Raises

giovedì 17 settembre 2026

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

mercoledì 16 settembre 2026

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

lunedì 14 settembre 2026

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.)