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

Circuit Training 16.06.2026

WARM UP
3 giri di:

• 10 Plank to Push-Ups (Commandos)
• 15 Mountain Climbers (Dx+Sx=1)
• 20 Leg Raises

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 20' di:

• 15 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 15 Kettlebell One Arm Snatches (per braccio) @16/12 Kg.
• 15 Wall Balls Shots @10/6 Kg. (22/14 lbs.)
• 15 Kettlebell One Arm Renegade Rows (per braccio) @16/12 Kg.
• 15 Toes To Bars/30 V Sit-Ups

CORE WORK
3 giri di:

• 30" Double Unders
• 30" Superman Hold
• 30" Russian Twists
• 30" Crunches Completi

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 05.06.2026

WARM UP
4 giri di:

• 30 Singles Unders
• 20 Leg Raises
• 10 Sprawls

METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 24' di:

• 30 Double Unders
• 12 Squat Cleans @40/27,5 Kg. (90/60 lbs.)
• 12 Toes To Bars
• 12 Clusters @40/27,5 Kg. (90/60 lbs.)

CORE WORK
3 giri

• 45" Scissors Kicks
• 45" Deadbugs
• 45" Flutter Kicks
• 45" Crunches Completi

Circuit Training 26.05.2026

WARM UP
4 giri di:

• 30 Lateral Lunges
• 30 Crunches
• 30 Clapping Jacks

METCON
TEAM WOD (team da 2, si alternano nelle ripetizioni):
AMRAP 20' di:

• 20 Power Cleans @40/27,5 Kg. (90/60 lbs.)
• 20 Front Squats @40/27,5 Kg. (90/60 lbs.)
• 20 Push Presses @40/27,5 Kg. (90/60 lbs.)
• 20 Sprawls

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

• Superman Hold
• Russian Twists

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

Circuit Training 23.04.2026

WARM UP
4 giri di:

• 30 Jumping Jacks
• 10 Sit-Ups
• 10 Hollow Kicks

METCON
TEAM WOD (x2):
AMRAP 20' di: 

• 3 Hang Power Cleans @45/30 Kg. (100/65 lbs.)
• 6 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 9 Toes To Bars
• 12 Push-Ups HR
• 15 Double Unders (SUB Tuck Jumps)

CORE WORK

4 giri di:

• 30 Mountain Climbers (Dx+Sx=1)
• 20 Russian Twists (Dx+Sx=1)

Circuit Training 14.04.2026

WARM UP
4 giri di:

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

METCON
TEAM WOD (x2)
AMRAP 25' di:

• 6 Push Presses @40/25 Kg. (90/55 lbs.)
  
• 12 Box Jump Overs @60/50 cm. (24/21 in.)
• 24 Double Unders (72 Singles)
  

CORE WORK
4 giri (45" ON - 15" OFF)

• Crunches
• Reverse Crunches

Circuit Training 10.04.2026

WARM UP
4 giri:

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

METCON
TEAM WOD (x2)
AMRAP 20':

• 5 Burpees
  
• 10 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
  
• 15 Box Jumps @60/50 cm. (24/20 in.)
  
• 20 V Sit-Ups
• 25 Mountain Climbers (Dx+Sx=1)
  

CORE WORK

"ANNIE AT HOME"
50-40-30-20-10 ripetizioni:

• Jumping Jacks
  
• Sit-Ups

Circuit Training 26.03.2026

WARM UP
3 giri di:

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

METCON
TEAM WOD (gli atleti si alternano gli esercizi)
AMRAP 25' di:

• 30 Double Unders (x3 Singles)
  
• 25 Sit-Ups
• 20 Push-Ups
• 15 Box Jumps @60/50 cm. (24/21 in.)
  
• 10 Burpees

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

• Crunches
  
• Penguins

Circuit Training 20.01.2026

WARM UP
3 giri di:

• 5 Pull-Ups
• 10 Mountain Climbers (Dx+Sx=1)
• 15 Push-Ups
• 20 Sit-Ups

METCON
TEAM WOD (Team of 2)
TIME CAP 20'

• 50 Pull-Ups
• 60 Thrusters @30/20 Kg. (65/45 lbs.)
• 70 Ball Slams @15/10Kg. (33/22 lbs.)
• 60 Toes To Bars (x2 V Sit-Ups)
• 50 Burpees

CORE WORK
3 giri di:

• 1' Sit-Ups
• 1' Russian Twists
• 1' Single Unders

Circuit Training 11.12.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Hollow Kicks
  
• 25 Jumping Jacks
  

METCON

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):
AMRAP 20' di: 

• 5 Push Presses @50/35 Kg. (110/80 lbs.)
• 10 Box Jumps @60/50 cm. (24/21 in.)
• 15 V Sit-Ups

CORE WORK

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

• V Sit-Ups
• Push-Ups

Circuit Training 27.11.2025

WARM UP
3 giri di:

• 10 Sprawls
  
• 15 Air Thrusters
  
• 20 Leg Raises
  

METCON
TEAM WOD (team da 2, ci si alterna nel giro completo)
4 giri (a testa) di (TIME CAP 25'):

• 7 Pull-Ups/10 Ring Rows
• 14 Box Jump Overs @60/50 cm. (24/21 in.)
• 21 Double Squat Wall Ball Shots @10/6 Kg. (22/14 lbs.)

CORE WORK

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

• Hollow Hold
• Superman

Circuit Training 18.11.2025

WARM UP
3 giri:

• 5 Inchworms
• 10 Push-Ups
• 15 Shoulder Taps

METCON
ORE 13.00 TEAM WOD (x2, gli atleti si alternano gli esercizi)
AMRAP di:

ORE 19.30 SINGLE WOD
4 giri (TIME CAP 20') di:

• 10 Toes To Bars
  
• 15 Box Jumps @60/50 cm. (24/21 in.)
• 20 Wall Ball Shots @10/6 Kg. (22/14 lbs.)
• 25 V Sit-Ups
• 30 Double Unders (x3 Singles)

CORE WORK

• 50 Scissors Kicks (Dx+Sx=1)
• 50 Russian Twists (Dx+Sx=1)
• 50 Sit-Ups

Circuit Training 21.10.2025

WARM UP
4 giri di:

• 3 Sprawls
  
• 6 Push-Ups
  
• 9 Hollow Kicks
  

METCON
TEAM WOD (x2, gli atleti si dividono le ripetizioni)
AMRAP 20':

• 20 Air Squats su Medball
  
• 20 Sit-Ups
  
• 20 Box Step-Ups @60/50 cm. (24/20 in.)
  
• 20 (10 per braccio) KB Shoulder Press @16/12 Kg. (35/26 lbs.)
  
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  

CORE WORK

6 giri di:

• 30" Plank Hold
  
• 30" Crunches

Circuit Training 14.10.2025

WARM UP
3 giri di:

• 5 Sprawls
  
• 15 Scissor Kicks
  
• 25 Lateral Hops
  

METCON
TEAM WOD (team da 2, gli atleti si dividono le ripetizioni)
AMRAP 20':

• 20 Box Jumps @60/50 cm. (24/20 in.)
  
• 20 Push Presses @40/25 Kg. (90/55 lbs.)
  
• 20 Ball Slams @15/10 Kg. (33/22 lbs.)
  
• 20 V Sit-Ups
• 20 Double Unders (x3 Singles)
  

 

CORE WORK

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

• Pinguini
  
• Plank Hold

Circuit Training 30.09.2025

WARM UP
3 giri di:

• 4 Inchworms
  
• 8 Jumping Lunges
  
• 12 Sit-Ups
  

METCON
TEAM WOD (x2)
AMRAP 18' di:

• 5 Inverted Burpees
  
• 10 Burpees
• 15 Toes To Bars
• 20 KB SDHP @24/16 Kg. (53/35 lbs.)
  
• 25 Double Unders (SUB Tuck Jumps)

CORE WORK

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

• V Sit-Ups
  
• Superman