Workout Description

Why This Workout Is Very Hard

High total volume (448 reps plus 64 calories) across mixed modalities with repeated barbell cycling and moderate gymnastics density makes this a long, muscular-endurance grinder. The light load invites speed, but grip and midline fatigue accumulate quickly, especially with GHD sit-ups, hang cleans, and pull-ups. Expect 25–40 minutes for most, demanding consistent pacing and tight transitions.

Benchmark Times for The Hateful Eight

• Elite: <22:30
• Advanced: 26:00-28:00
• Intermediate: 30:00-32:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Hundreds of total reps across push, pull, squat, hinge, and overhead patterns require muscular endurance. The light barbell and moderate gymnastics volume emphasize stamina more than strength.
• Endurance (6/10): Rowing each round and long total duration challenge aerobic capacity, but effort is broken into sets with frequent transitions, so it’s not pure cardio. Expect sustained breathing, not a max-effort sprint.
• Speed (5/10): Fast cycling helps, but sprinting early backfires. The best scores come from controlled, repeatable set speeds and short, efficient transitions rather than reckless pace.
• Power (4/10): Hang power cleans and shoulder-to-overhead benefit from crisp, explosive reps, yet the long duration tempers maximal power output. Short bursts per set rather than all-out efforts.
• Flexibility (4/10): Full ROM in overhead positions, hip extension on GHD, and squat depth require decent mobility. Not extreme, but tight shoulders or hips will slow cycling and compromise positions.
• Strength (3/10): Loads are light relative to most athletes, so maximal strength isn’t the limiter. Strength matters to keep barbell sets unbroken as fatigue mounts, but this is not a heavy-day test.

Scaling Options

Scale to: 6 rounds; 75/55 lb; AbMat Sit-Ups; Ring Rows; 6/5 cal Row • 8 rounds; 75/55 lb; Banded Pull-Ups; AbMat Sit-Ups • 8 rounds; 65/45 lb; Jumping Pull-Ups; 8 Sit-Ups (no GHD); 6/5 cal Row

Scaling Explanation

These options maintain the workout’s mixed-modal stamina stimulus while reducing skill, impact, and grip load so athletes can keep moving with short breaks and preserve intended pacing.

Intended Stimulus

Sustained, moderate-to-high intensity with minimal rest. Sets should be mostly unbroken or split once strategically. Transitions stay tight, breathing steady, and movement quality consistent. The barbell should feel light enough to cycle smoothly under fatigue while grip and midline are taxed but never fully redlined until the final two rounds.

Coach Insight

Open at 80–85% and hold. Aim for unbroken 8s on the bar and short, deliberate sets on pull-ups if needed (5-3). Keep rows controlled to recover grip. Biggest tip: Protect your grip—thumb around the bar, shake out before cleans, and keep transitions under 10 seconds. Avoid: blown-out first two rounds, sloppy GHDs, and turning the row into an all-out sprint.

Benchmark Notes

Times represent finish times from beginner to elite. If you’re near 40 minutes, you likely over-paced early or the movements were too hard. Intermediate athletes should land around 30–34 minutes; advanced sub-28; elite can push 22–25 with smooth transitions and unbroken sets.

Modality Profile

Four of eight stations are gymnastics (push-ups, GHD sit-ups, air squats, pull-ups) for about half the work. Three barbell pieces (deadlift, hang power clean, shoulder-to-overhead) drive roughly 38%. The row is the single monostructural element, about 12%, yet it meaningfully affects pacing and recovery between stations.

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