Deadlifts (4×8) are about controlled volume and solid positioning. You should choose a moderate load they can maintain with a flat back, strong brace, and consistent setup every rep. No bouncing or rushing, control the descent and drive through the floor. This is about building posterior chain strength, not max loading.
This interval is short but will elevate the heart rate quickly. The row should be strong and efficient, not an all-out sprint, so you can transition into burpees without redlining. Burpees should be smooth and steady with a consistent pace. The goal is to complete the work quickly and use the remaining time to recover. Aim for similar effort and output across all 4 rounds, consistency over intensity.
STRENGTH:
Deadlift 4×8
WORKOUT:
Every 3:00 for 4 Rounds
15/12 Calorie Row
8 Burpees
RECOVERY:
Figure-4 Pigeon
Child’s Pose w/ Side Reach