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Components

Painful Eight Wod 1

Painful Eight Wod 2A

Painful Eight Wod 2B

Painful Eight Wod 3

Painful Eight Wod 4A

Painful Eight Wod 4B

Painful Eight Wod 4C

Painful Eight Wod 4D

Settings

Workout

Sat

Painful Eight Wod 1 (Time)

200 Cal Row
160 Thrusters
120 Burpee Box Jumps
40 - 12' Rope Climbs

Thrusters:
RX Men/Master’s Men’s bar – 95#
RX Women/Master’s Women’s/Scaled Men’s bar – 65#
Scaled Women’s bar – 45#

Box Jumps:
24" RX Men/Masters Men
20" everyone else

Painful Eight Wod 2A (Time)

4000 Meter Run

Painful Eight Wod 2B (Weight)

Best lifts combined of each group.

Group 1:
Shoulder to Overhead
Front Squat
Deadlift

Group 2:
Shoulder to Overhead
Front Squat
Deadlift

Painful Eight Wod 3 (Time)

200 WB
160 Lunges
120 KB Swings
80 C2B Pull-ups

Painful Eight Wod 4A (Time)

Double Grace

Painful Eight Wod 4B (Time)

Double Isabel

Painful Eight Wod 4C (Time)

Double Diane
42-30-18
Deadlifts 225#/155#
Handstand Push-ups

Painful Eight Wod 4D (Time)

Double Angie
200 pullups
200 pushups
200 situps
200 air squats

Want to see some of these movements in action? Check out our .