ENDURE THE HIIT / POWDER KEG / HY TO SPARK

26. Apr.

Verfasst von Marcel Brand

Tue., 28.04.2026

BODY CROSS

WOD

"ENDURE THE HIIT" - 8’ EMOM x 3 Rounds:

1) Ski

2) KB Swings

3) Pull-Ups

4) Burpee Box Jumps

5) Shuttle Runs

6) V-Ups

7) Push-Ups

8) Elevated DB Reverse Lunges

CROSS

STRENGTH

Deadlift

3 Sets: 5 Reps @75-80%

-Rest 0:20-

3 Max Distance Broad Jumps

Rest 2-3 Min Between Sets

WOD

"POWDER KEG" - For Time:

1-2-3-4-5-6-7-8-9-10

Deadlifts (100/70 kg)

Lateral Burpees Over The Bar

Pull-Ups

HYROX

WOD

"HY TO SPARK" - 0:40 Work / 0:20 Rest x 30:

Zone 1:

A) Ski

B) Push-Ups

Zone 2:

A) Sled Push

B) Hollow Body Flutter Kicks

Zone 3:

A) Wallballs

B) Pull-Ups (Ring Rows)

Zone 4:

A) Plate GTOH

B) Speed Skaters

Zone 5:

A) KB Goblet Squats

B) Burpee Broad Jumps

Athletes stay at each zone for 6 minutes, performing 40 seconds at a station.
Athletes complete 3 sets at each station and 6 rounds in a zone before moving on.
Once athletes leave a zone, they do not return.

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

Marcel Brand