DB / HY NEXT / GRIND HIIT

4. Jan.

Verfasst von Marcel Brand

Tue., 06.01.2026

CROSS

STRENGTH

Deadlift

On The 2:30 x 4 Sets:

3 Sumo Deadlifts + 6 Conventional Deadlifts

* Barbell @55% of 1RM Deadlift

WOD

"DB" - 3 RFT:

20 Single DB Push Press (Ea.)

15 V-ups

20 Single DB Step-Back Lunges (Ea.)

15 Sit-ups

Rx’d: 22.5/15 kg

HYROX

WOD

"HY NEXT" - 1:15 Work / 00:30 Rest x 20 [07:00 Per Zone]:

Zone 1:

A) Ski

B) Sled Push

Zone 2:

A) Bike

B) KB FR Carry

Zone 3:

A) Wallballs

B) Burpees To Plate

Zone 4:

A) Bulgarian Split Squats

B) Row

Zone 5:

A) DB Snatches

B) Run

BODY CROSS

WOD

"GRIND HIIT" - 8’ EMOM x 3 Rounds:

1) TBA

2) TBA

3) TBA

4) TBA

5) TBA

6) TBA

7) TBA

8) TBA

“The only bad workout is the one that didn't happen."

Marcel Brand