HX8 #5: Foundational Fire Meets Functional Flow
Workout Format:
01:15 Work / 00:25 Rest
24 Rounds (3 rounds per zone)
The 8 Zones:
- KB Gorilla Row
- Run @ RPE 8
- Sandbag Clean to Shoulder
- SkiErg @ RPE 8
- Alternating DB Snatches
- RowErg @ RPE 8
- KB Goblet Squats
- Low Plank
This workout blends raw strength, controlled power, and pure engine. You’ll move through 8 different zones—each designed to challenge a key piece of performance: from back and grip strength to sprint conditioning, from squat mechanics to core lockdown.
At-Home or Equipment-Limited Options
No problem—here’s how to adapt:
- Gorilla Row → Use water jugs or backpack rows
- Run → Jog in place or do fast feet + high knees
- Sandbag Clean → Sub with a backpack or dumbbell clean
- SkiErg → Slam ball, fast banded triceps, or mountain climbers
- DB Snatches → Use anything liftable—one arm at a time
- RowErg → Do squat jumps or bent-over rows
- Goblet Squats → Weighted object in front or bodyweight only
- Low Plank → Standard or from knees if needed
Coaching Tips
- KB Gorilla Row: Keep hips low, chest over, row hard with control
- Run & Erg Intervals: RPE 8 means fast but sustainable—don’t redline early
- Sandbag Clean: Explosive hips, tight core—use power, not arms
- Snatches: Drive from the legs, control overhead
- Goblet Squats: Elbows tight, chest tall
- Low Plank: Brace everything. Think shoulders to heels in one line
This one’s not about perfection—it’s about effort. Every round is a shot to sharpen your engine, focus your mind, and raise your baseline. Functional fitness at its finest.
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