Fitness Factory Nicosia

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Fitness Factory Nicosia Welcome to Fitness Factory Nicosia official page.

Our aim is to help you understand the actual benefits of functional training and to help you combine FITNESS with PASSION and RECREATION.

22/10/2026

23 October 2026

1a) Back squat 4x3
Tempo 300
RIR 2-3

Rest 30”

1b) Db full raises 3x8
Tempo 300
RIR 2-3

Rest 30”

2a) Dual db b stance deadlift 3x5 each
Tempo 300
RIR 2-3

2b) Banded OH triceps extension 3x12-15
Tempo 300
RIR 2-3

2c) Db hammer curls 3x10
Tempo 300
RIR 2-3

3)For time:
16-12-8-4
Power clean
Dips

Time cap: 5’

21/10/2026

22 October 2026

A)
AMRAP 10’
300m run
8 Slam ball down ups
12 Sl Gymnastics crunch

RPE 6-7

Rest 1’

B)
AMRAP 10’
8/10 Calories bike
50 SU / 25 DU
12 Gymnastics crunch

RPE 6-7

Rest 1’

C)
AMRAP 10’
10/12 Calories Row
4 Sled push
12 V ups

RPE 6-7

20/10/2026

21 October 2026

1a) Push press 4x4
Tempo 300
RIR 2-3
Rest 30-45"

1b) Chin ups 3xRIR 2-3
Tempo 300
Rest 30-45"

2a) Deficit Push ups 3xRIR 2-3
Tempo 300
Rest 30-45"

2b) KB upright row 3x15
Tempo 300
RIR 2-3
Rest 30-45"

2c) Hip bridge march 3x8 each
Tempo 300
Rest 30-45"

3)
For time:
15-12-9
Db Thrusters
Pull ups
Time cap: 4’

19/10/2026

20 October 2026

1)
6’ EMOM (technical)
2 Hang muscle snatch+ 3 OHS

RIR 2-3

2)Team workout

Buy in:

For time:
800m run

2 Rounds
800m Rowing
70 Burpees
80m Farmers carry

Cash out:
800m run

Time cap 30’

18/10/2026

19 October 2026

1)a) Deadlift 4x3
Tempo 300
RIR 2-3

Rest 30-45"

1b) Dumbbell Arnold press 3x12
Tempo 300
RIR 2-3

Rest 30-45"

2a) KB Goblet B stance squat 3x6 each
Tempo 300
RIR 2-3

Rest 30-45"

2b) 1 arm kb tripod Bent over row 3x8 each
Tempo 300
RIR 2-3

Rest 30-45"

2c) Side plank hold 3x30-35” each
Rest 30-45"

3)
AMRAP 5’
2-4-6-8-10-12….
Ttb
Push ups

15/10/2026

16 October 2026

1a) Back squat 4x4
Tempo 300
RIR 1-2

Rest 30”

1b) Db full raises 3x10
Tempo 300
RIR 1-2

Rest 30”

2a) Dual db b stance deadlift 3x6 each
Tempo 300
RIR 1-2

2b) Db Skull crusher 3x8
Tempo 300
RIR 1-2

2c) Db hammer curls 3x12
Tempo 300
RIR 1-2

3)AMRAP 7’
8 Hang power clean
16 Db reverse lunges

14/10/2026

15 October 2026

A)
AMRAP 20’
300m run
8 Down ups over the line
16 Box step over

RPE 6-7

Rest 2-3’

B)
EMOM 20’
1 min: 40” Bike
2 min: 40” Sled push-pull
3 min: 40” Rowing
4 min: 40” SU/DU

RPE 6-7

13/10/2026

14 October 2026

1a) Push press 3x5
Tempo 300
RIR 1-2
Rest 30-45"

1b) Strict pull ups 3xRIR 1-2
Tempo 300
Rest 30-45"

2a) Push ups 3xRIR 1-2
Rest 30-45"

2b) Ring face pull 3x12
Tempo 320
RIR 1-2
Rest 30-45"

2c) 2 leg up 1 down hip bridge feet on box 3x8 each
Tempo 400
RIR 1-2
Rest 30-45"

3) 3 rounds For time:
15 Db push press
15 Jumping pull ups
Time cap: 5’

12/10/2026

13 October 2026

1)
6’ EMOM (technical)
2 Hang muscle snatch+ OHS

RIR 1-2

2)Team workout

Buy in:

For time:
2000m rowing (as a team)

4 Rounds
200m Run (together)
40 Wall Balls
40m Farmer Carry
20m Burpee Broad Jumps

Cash out:
100 Calories bike (as a team)

Time cap 36’

10/10/2026

Αξιολόγηση Συμπληρωμάτων Υγείας | Yes or No Edition
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Address

4 Pindou Street, Engomi
Nicosia
2409

Opening Hours

Monday 07:00 - 13:00
16:00 - 21:15
Tuesday 07:00 - 13:00
16:00 - 21:15
Wednesday 07:00 - 13:00
16:00 - 21:15
Thursday 07:00 - 13:00
16:00 - 21:15
Friday 07:00 - 13:00
16:00 - 21:15
Saturday 09:00 - 00:00

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