CAZZO DI PALE

How Cazzo di pale thinks

Every plan follows the hybrid bodybuilding template: first the qualities that need freshness, then the ones that create fatigue. It's the order the NSCA recommends: explosive, complex work first, heavy compound lifts next, accessories and conditioning last.

  1. PlyometricsQuick jumps and throws, 10–20 total contacts. The nervous system must be fresh.
  2. Power3–5 sets of 3–5 reps, light load (10–30% of 1RM), maximum speed.
  3. StrengthOne heavy compound lift. Reps go down and load goes up week by week.
  4. HypertrophyAccessories 1–2 reps from failure. Exercises stay the same for the whole block.
  5. MobilityFull range of motion, 30–90 second holds: 90/90, horse stance, windmill.
  6. CardioLISS and HIIT alternated across the week, after the session or on its own.
  7. Gymnastics (skill)Bar, ring and handstand technique, in EMOMs and never to failure.
  8. WODCrossFit conditioning: AMRAPs, EMOMs, for time, Tabata. It stays within 20′, like in a box.
  9. RunningRepeats, threshold and zone 2 long runs, with paces from your 5 km time.
  10. Hyrox stationsSled, carries, lunges and wall balls, on their own or between runs.

Gym rules

For lifting, the app uses the consensus values from the evidence-based literature (Schoenfeld, Helms, Israetel, Nuckols):

  • 10–20 hard sets per muscle per week; beginners already grow on 6–10.
  • Every muscle at least twice a week: full body on 2–3 days, upper/lower on 4, push/pull/legs on 5–6.
  • 1 to 3 reps in reserve: compounds further from failure, isolation closer.
  • Progression: +1–2 reps or the smallest load jump every 1–2 weeks. Stuck for three or four weeks? Switch variation.
  • Blocks of 4–12 weeks: accumulation, intensification, realisation, then a deload with 40% less volume.

CrossFit and cross-training

Every WOD mixes a monostructural movement, a loaded one and a gymnastics one, with different formats and lengths across the week: AMRAP, EMOM, 21-15-9, intervals, chipper, Tabata. Movements beyond your level are scaled automatically and loads start from Rx based on your level. The first week and the peak week include a benchmark (Fran, Cindy, Helen, Karen…) so you can see your progress.

Cross-training uses the same formats without Olympic lifting or advanced gymnastics: dumbbells, kettlebells and bodyweight.

Hyrox

Eight kilometres of running and eight stations: SkiErg, sled push, sled pull, burpee broad jump, row, farmers carry, sandbag lunges, wall balls. The week alternates repeats, race-specific strength, compromised running and a zone 2 long run. If your profile has a race date, the last week becomes a taper. Paces come from your 5 km time. Without a sled or SkiErg, the plan uses substitutes.

Locations and equipment

Each athlete can save several locations (box, gym, home, travel), each with its own equipment. The plan only uses what's at the location you pick.

Sources

  • NSCA, Guide to Program Design: exercise order and session structure.
  • evidence-based-fitness-coach: volume, frequency, RIR and progression.
  • hyrox-training-skill and the HYROX 2026/27 rulebooks: stations, distances and loads.
  • free-exercise-db: exercise photos and instructions.
  • Eugene Teo, Hybrid Bodybuilding template: the block structure of the session.

This app doesn't replace a doctor or a coach. If an exercise hurts a joint, swap it out from the plan right away.