The Hateful Eight
8 Rounds
Workout Details
8 Rounds for Time:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the rounds to avoid burning out early.
- 2For bodyweight movements, aim to keep sets unbroken if possible.
- 3Use short, intentional rest periods, especially before heavy lifts like deadlifts.
- 4Focus on form and technique for the deadlifts and cleans, as fatigue sets in.
- 5Consider breaking up pull-ups into smaller sets (e.g., sets of 4) to manage fatigue.
Safety Considerations
Technical Focus
Ensure proper form on all lifts and movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Row at a steady pace to increase heart rate.)
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec each side(Focus on shoulder flexibility.)
- 5-10 Hip Flexor Stretch - 30 sec each side(Stretch to prepare for squats and cleans.)
- 5-10 Cat-Cow Stretch - 30 sec(Warm up the spine.)
Activation Rounds:
2 rounds- 5-10 Push-Up(Light push-ups to engage the chest and arms.)
- 10-15 Air Squat(Focus on form.)
- Deadlift with Dummy Barbell(Light weight, focus on hip hinge.)
- 30 sec Pull-Up Hold(Engage back and arms.)
Scaling Options
Intermediate
Reduce the weight for the barbell movements by approximately 20%.
- 1
deadlift
Use reduced weight
Weight: 75/55 lbs (34/25 kg)
- 2
hang power clean
Use reduced weight
Weight: 75/55 lbs (34/25 kg)
- 3
shoulder to overhead
Use reduced weight
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce the weight for the barbell movements by approximately 40% and modify bodyweight movements as necessary.
- 1
deadlift
Use reduced weight
Weight: 55/35 lbs (25/16 kg)
- 2
hang power clean
Use reduced weight
Weight: 55/35 lbs (25/16 kg)
- 3
shoulder to overhead
Use reduced weight
Weight: 55/35 lbs (25/16 kg)
- 4
pull up
Banded Pull-Ups or Ring Rows
- 5
ghd sit up
Regular Sit-Ups or Ab Crunches