Workout Description

Why This Workout Is Hard

Eight rounds of eight different movements, combining bodyweight, gymnastics, barbell, and cardio. Tests broad fitness and endurance.

Benchmark Times for The Hateful Eight

• Elite: <28:45
• Advanced: 28:45-26:16
• Intermediate: 26:16-22:31
• Beginner: >22:31

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Eight rounds for time of eight different movements, 8 reps each: Push-Ups, GHD Sit-Ups, Air Squats, Pull-Ups, Deadlifts (95/65lb), Hang Power Cleans (95/65lb), Shoulder-to-Overheads (95/65lb), 8 calorie Row. The variety and 8 rounds create a significant test of broad conditioning and work capacity.
• Stamina (7/10): Cycling through 8 reps of 8 varied movements for 8 rounds (64 reps of each bodyweight/gymnastic/lift, 64 cals row) tests broad muscular stamina across pushing, core, legs, pulling, lifting patterns, and rowing.
• Speed (6/10): Efficient transitions between the 8 movements and fast cycling of reps within each station are crucial for a good time. Managing the variety is key.
• Power (5/10): Hang power cleans, S2OH, and rowing for calories are power-oriented. Kipping pull-ups also utilize power. Maintaining power output across 8 rounds of varied work is tested.
• Strength (3/10): Barbell loads (95/65 lb) are light, focusing on cycling efficiency and endurance. GHDs, pull-ups, push-ups test relative strength endurance.
• Flexibility (3/10): Requires basic mobility for all 8 movements (squats, GHDs, pull-ups, deadlifts, cleans, S2OH, rowing).

Modality Profile

A G/W chipper with multiple gymnastics (Toes-to-Bar, Box Jumps) and weightlifting (Thrusters, Power Cleans, Push Jerks, Kettlebell Swings, Wall Balls) components. Evenly split due to the variety.

Similar Workouts to The Hateful Eight

If you enjoy The Hateful Eight, you might also like these similar CrossFit WODs:

• Holloway (92% similar) - AMRAP (with a Partner) in 23 minutes 200 meter Partner Run 94 Double-Unders 29 Burpees 3 Rope Climbs...
• Fran Plus (92% similar) - 21-15-9 Reps for Time Calories Assault Air Bike Thrusters (95/65 lb) Pull-Ups Push-Ups Sit-Ups...
• The 300 (90% similar) - For Time 25 Pull-Ups 50 Deadlifts (135/95 lb) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers (1...
• Open 16.5 (90% similar) - 21-18-15-12-9-6-3 Reps For Time Thrusters (95/65 lb) Bar Facing Burpees...
• Open 14.5 (90% similar) - 21-18-15-12-9-6-3 Reps, For Time Thrusters (95/65 lb) Bar Facing Burpees...
• T.U.P. (90% similar) - 15-12-9-6-3 Reps For Time Power Cleans (135/95 lb) Pull-Ups Front Squats (135/95 lb) Pull-Ups...
• AGQ 22.5 (89% similar) - 3 Rounds for Time: 50 calorie Row 15 Handstand Push-Ups 50 Double-Unders Time Cap: 20 minutes...
• The Big Push (89% similar) - For Time 21-18-15-12-9-6-3 reps of: Calorie Assault Air Bike Thrusters (95/65 lb) Bar-Facing Burpees...

These WODs similar to The Hateful Eight share comparable training demands, time domains, and movement patterns.