“The Hateful Eight”
US CrossFit Benchmark WOD
- 8 Rounds for Time
- 8 Push-Ups
- 8 GHD Sit-Ups
- 8 Air Squats
- 8 Pull-Ups
- 8 Deadlifts (95/65 lb)
- 8 Hang Power Cleans (95/65 lb)
- 8 Shoulder-to-Overheads (95/65 lb)
- 8 calorie Row
With a running clock, complete 8 repetitions of each movement in the order written for 8 rounds, as fast as possible.
Score is the time on the clock when the Row in the 8th round is completed.
Tips and Strategy
Because of the small sets of 8 repetitions for each movement, the transitions give athletes frequent built in rest. Intermediate to advanced athletes should be able to complete the workout in 20-30 minutes. Aim to do all sets unbroken until you get to the barbell. Aim to do all three barbell movements unbroken, without putting the barbell down each round.
Beginner athletes may consider reducing the total number of repetitions (eg: by reducing the number of rounds), reducing the load on the barbell, and/or substituting scaled movements for Pull-Ups and GHD Sit-Ups.
4 Rounds for Time
8 Air Squats
8 Band-Assisted Strict Pull-Ups
8 Deadlifts (75/55 lb)
8 Hang Power Cleans (75/55 lb)
8 Shoulder-to-Overheads (75/55 lb)
8 calorie Row
About the wod
Background: This “Hateful Eight” benchmark WOD was designed by Coach Dave Bork of US CrossFit @us_crossfit (Encinitas, CA, USA). Bork was “inspired by Quentin Tarantino’s film, The Hateful Eight.”
The WOD was first posted on uscrossfit.com as their workout of the day for January 2, 2016. It has since become a popular workout with functional fitness athletes around the world looking for a longer workout with lighter loads and a lot of movement variety.