Mastering the 8-Count

You’ve heard it, but have you mastered it? “Five, six, seven, eight..” As all DEUCE Gyms, shift into a more cardio focus as a brand we needed a discipline to hold everything together. That’s why we looked for guidance from our friends at the renown West Hollywood dance studio, Playground LA

We consulted with Backlot’s own Dexter Carr, who’s tenured career in choreography for big Hollywood names and productions makes him the perfect mind for our transformation. It’s our firm belief that adding the 8-count to all of DEUCE’s conditioning sessions will produce uniform cardiovascular adaptations. This will also be critical for pacing and dovetails beautifully with the work Coach Kimmy is doing to integrate performance breathing into the General Physical Preparedness program. 

What does this mean for you?

All you’ll need to know is that the training moves will happen on the 8-count. Of course, the music will be cued up to help you keep the rhythm, but if you ever lose your place your coach will bring you back in step.

4/1/21 WOD


Complete 4 rounds for quality of:

12 Lat Pull Downs

12 1-Arm KB Bent Over Rows (ea)

:30 Hollow Hold


Then, complete 5 rounds for reps of:

In :90..

1 Sidewalk Run

Max DB Alternating Muscle Snatches (50/35)



Complete 5 rounds for quality of:
8/8 1-Arm DB High Pulls
:30 OH DB Hold (ea)
– Rest :60 –
5 High Hang Power Snatches

Then, complete the following for time:
:60 Superman Hold
:60 Handstand Hold
:60 Hollow Body Tuck Hold
:60 Double KB Front Rack Hold

Then, every 4 Minutes for 3 rounds complete the following for time:
16 Pull Ups
24 KB Swings
8 Chest-to-Bar Pull Ups
12 Burpees Over-the-KB


Hang Power Clean 

Push Press

Then, complete 3 rounds for time: 
12 Thrusters (95/65) 
12 Pull Ups 
20/15 Cal Row/Bike