Circuit Training 29.10.2026

WARM UP
3 giri di:

• 25 Single Unders
• 10 Rear Lunges
• 5 Inchworms

METCON
TEAM WOD (gli atleti dividono le reps)
5 giri (TIME CAP 24') di:

• 24 Push-Ups HR
• 24 Air Squats su Medball
• 24 Burpee Box Jumps @60/50 cm (24/21 in.)

CORE WORK
3 giri di:

• 45" Superman
• 45" Deadbugs
• 45" V Sit-Ups
• 45" Flutter Kicks

Circuit Training 28.10.2026

WARM UP
3 giri di:

• 20 Walking Lunges
• 15 Crunches Completi
• 10 Plank to Push-Ups (Commandos)

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
6 giri (TIME CAP 27') di:

• 10 Front Squats @35/25 Kg. (75/55 lbs.)
• 10 Pull-Ups (x2 Ring Rows)
• 10 Burpees
• 15 Mountain Climbers (Dx+Sx=1)
• 15 Crossbody Toe Taps (Dx+Sx=1)

CORE WORK

• 100 V Sit-Ups
• 100 Flutter Kicks

Circuit Training 22.10.2026

WARM UP
4 giri di:

• 10 Jumping Jacks
• 15 Flutter Kicks
• 20 Sit-Ups

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

• 20 Kettlebell SDHP @32/24 Kg. (70/53 lbs.)
• 20 Inverted Burpees
• 20 Kettlebell One Arm Bent Over Rows (per braccio) @16/12 Kg. (35/26 lbs.)
• 20 Kettlebell One Arm Snatches (per braccio) @16/12 Kg. (35/26 lbs.)

CORE WORK

• 100 Double Unders
• 100 Mountain Climbers

Circuit Training 16.10.2026

WARM UP
4 giri di:

• 5 Roll-Ups
• 10 Sprawls
• 15 Crunches Completi

METCON
TEAM WOD (gli atleti si alternano un esercizio a testa)
10 giri (TIME CAP 25') di:

• 20 Jumping Lunges (Dx+Sx=1)
• 10 Burpees 
• 10 Toes To Bars (x2 V Sit-Ups)

CORE WORK

• 100 Flutter Kicks
• 100 Russian Twists

Circuit Training 14.10.2026

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Ground To Sky
• 10 Lateral Lunges
• 5 Sprawls

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

• 30 Box Jumps @60/50 cm (24/21 in.)
• 30 Toes To Bars
• 30 Burpees
• 30 Deadlifts @35/25 Kg. (75/55 lbs.)
• 30 Front Squats @35/25 Kg. (75/55 lbs.)

CORE WORK

• 50 Pinguini
• 50 Mountain Climbers
• 50 V Sit-Ups

Circuit Training 12.10.2026

WARM UP
4 giri di:

• 25 Single Unders
• 25 Jumping Jacks
• 25 Mountain Climbers (Dx+Sx=1)

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 25' di:

• 60 Box Jumps Over @60/50 cm (24/21 in.)
• 50 Burpees Over The Bar
• 40 Kettlebell One Arm Renegade Rows (per braccio)  @16/12 Kg. (35/26 lbs.)
• 30 Kettlebell American Swings @16/12 Kg. (35/26 lbs.)
• 20 Kettlebell One Arm Clean & Presses (per braccio)@16/12 Kg. (35/26 lbs.)
• 10 Thrusters @50/35 Kg. (110/75 lbs.)

CORE WORK

• 50 Crunches Completi
• 50 Superman
• 50 Deadbugs

Circuit Training 08.10.2026

WARM UP
3 giri di:

• 20 Lateral Lunges
• 15 Ground To Sky
• 10 Inchworms

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 20' di:

• 40 Mountain Climbers (Dx+Sx=1)
• 30 Jumping Lunges (Dx+Sx=1)
• 16 Kettlebell One Arm Bent Over Row (per braccio) @24/16 Kg. (53/35 lbs.)
• 16 Squat Cleans @50/35 Kg. (110/75 lbs.)
• 16 Air Squats su Medball

CORE WORK

• 50 Russian Twists
• 50 Reverse Sit-Ups
• 50 Flutter Kicks

Circuit Training 07.10.2026

WARM UP
4 giri di:

• 5 Jump Squats
• 10 Shoulder Taps (Dx+Sx=1)
• 15 Sit-Ups

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 20' di:

• 40 Inverted Burpees
• 40 Kettlebell One Arm Clean & Presses (per braccio) @12/8 Kg. (26/18 lbs.)
• 40 Hang Power Cleans @40/30 Kg. (90/65 lbs.)

CORE WORK
3 giri di:

• 45" Pinguini
• 45" Leg Raises
• 45" Russian Twists
• 45" Recupero

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 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 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 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 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 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 16.07.2026

WARM UP
4 giri di:

• 10 Clapping Jacks
• 15 Mountain Climbers (Dx+Sx=1)
• 20 Rear Lunges

METCON
TEAM WOD (gli atleti dividono le reps)
AMRAP 25' di:

• 40 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 40 Kettlebell American Swings @24/16 Kg. (53/35 lbs.)
• 40 V Sit-Ups
• 40 Burpees OTB

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

• Deadbugs
• Superman Hold

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 30.06.2026

WARM UP
4 giri di:

• 20 Air Squats
• 15 Rear Lunges
• 10 Inchworms
• 5 Sprawls

METCON
TEAM WOD (gli atleti si dividono le ripetizioni)
AMRAP 25' di:

• 20 Pull-Ups
• 20 Reverse Burpees
• 20 Box Jumps @60/50 cm (24/21 in.)

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

• Superman Hold
• Double Unders

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