"The Eight" - Simple is Sometimes Best (Morrison Total Strength Extreme - Wed 5:30pm)

Sometimes the simplest things in life truly are the best, or in this case the most torturous!  This workout that we did at Morrison in my Total Strength Extreme class last night was super tough.  It is one of those that looks so doable on paper...then you get through round 1 of 8 rounds and realize what you're in for!

The focus of this workout is form.  Each of the 8 exercises of the main set were carefully chosen; they are the 8 basic (and most effective) multi-joint moves that I use over and over again when I instruct classes and train clients.  To get through all 8 rounds within the allotted class time, though, we definitely had to push our pace hard.  Through simple strength training, we were able to maintain a super high heart rate throughout the hour of class.

See below for the workout breakdown:

EQUIPMENT: Mat, High Box/ Bench (4-8 risers ea. side/ 16 - 24 in.), Heavy Dumbbells (DBs) (heavier than you usually use; I used 20s)

WARM-UP:
4 min. AMRAP -
*8 x Straddle Bench Squat Jump up to Bench (buns to bench on ea. squat)
*8 x Supine Single-Leg Pike-Up R and L to Double-Leg Pike-Up (3 moves = 1 rep)

"THE EIGHT:"
8 Rounds -
1) 8 x DB Front Squat
2) 8 x Hand-Release Push-Up
3) 8 x Box Jump
4) 8 x DB Thruster
5) 8 x DB Sumo Deadlift High Pull
6) 4 ea. arm x Single-Arm DB Power Snatch
7) 8 x Overhead DB Lunge
8) 8 x DB Burpee (burpee w/ weights in hands)

FINISHER:
4 min. AMRAP -
*4 x Up-Down
*4 ea. leg x Grasshopper OR Plank Side Runner
*4 x Pike Jump (mod: Tuck Jump OR Prisoner Squat + Torso Twist and Leg Kick)