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
- 1Begin with a steady pace to avoid fatigue later in the workout.
- 2Break up movements into manageable sets; for example, consider performing 4-4 for push-ups and pull-ups.
- 3Focus on consistent breathing, especially during intense movements like deadlifts and cleans.
- 4Make quick transitions between movements to maintain momentum and minimize downtime.
- 5Prioritize form over speed to prevent injuries, especially when the muscles start to fatigue.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and keep the bar close to the body.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Focus on steady hydration and warm up your back and legs.)
Mobility:
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Shoulder Stretch
- 10 Spinal Rolls(Focus on flexibility for the spine.)
Activation:
2 rounds- 5 Push-Up(Focus on form.)
- 8 Air Squat(Emphasize depth.)
- 5 GHD Sit-Up
- 5 Deadlift (empty barbell)(Focus on technique.)
Scaling Options
Intermediate
Reduce weights and make modifications for complex movements.
- 1
deadlift
Reduce weights by ~20%.
Weight: 75/45 lbs (34/20 kg)
- 2
hang power clean
Reduce weights by ~20%.
Weight: 75/45 lbs (34/20 kg)
- 3
shoulder to overhead
Reduce weights by ~20%.
Weight: 75/45 lbs (34/20 kg)
- 4
pull up
Banded Pull-Ups.
- 5
ghd sit up
Knees to Elbows on the ground.
Scaled
Significantly reduce intensity and modify movements.
- 1
deadlift
Reduce weights by ~40%.
Weight: 55/35 lbs (25/16 kg)
- 2
hang power clean
Reduce weights by ~40%.
Weight: 55/35 lbs (25/16 kg)
- 3
shoulder to overhead
Reduce weights by ~40%.
Weight: 55/35 lbs (25/16 kg)
- 4
pull up
Ring Rows.
- 5
ghd sit up
Ab Mat Sit-Ups.