For TimeMetconBenchmark
Painstorm I
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
3 Rounds of:
400 mRun
21Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
12Pull-Ups
Directly into:
10Pull-Ups
10Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
15Push-Ups
200 mRun
20Pull-Ups
20Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
30Push-Ups
400 mRun
40Pull-Ups
40Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
60Push-Ups
800 mRun
Finally, AMRAP in 10 minutes:
Single-Arm Kettlebell Snatches
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Pace yourself on the runs and transitions to avoid fatigue early on.
- 2Consider breaking up Pull-Ups into manageable sets to avoid burnout—try sets of 5-6 if 12 feels too challenging.
- 3Keep kettlebell swings unbroken if possible; focus on your hips to generate movement efficiently.
- 4On Push-Ups, maintain a tight core and avoid sagging in your lower back to preserve energy for later rounds.
- 5In the final AMRAP, prioritize form and control on Single-Arm Kettlebell Snatches to avoid overexertion.
Safety Considerations
Technical Focus
Ensure proper pulling technique on Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Cardio:
- Run - 2 min easy
Mobility:
- 5 Shoulder Stretch(Focus on loosening shoulders and arms.)
- 5 Hip Flexor Stretch(Open up the hips, critical for running.)
- 5 Ankle Mobility(Prepare for the kettlebell movements.)
Activation:
2 rounds- 10 Kettlebell Swings(Use a light kettlebell for activation.)
- 5 Pull-Ups(Focus on controlled movements.)
- 5 Push-Ups(Ensure proper posture and form.)
Scaling Options
Intermediate
Reduce Kettlebell weight by ~20%; scale Pull-Ups and Push-Ups for mechanics.
- 1
kettlebell swings
Kettlebell weight reduction
Weight: 43/28 lbs (20/13 kg)
- 2
pull ups
Banded Pull-Ups
- 3
push ups
Knee Push-Ups
Scaled
Further reduce Kettlebell weight by ~40%; apply additional modifications for Pull-Ups, etc.
- 1
kettlebell swings
Kettlebell weight reduction
Weight: 31/21 lbs (14/9 kg)
- 2
pull ups
Ring Rows
- 3
push ups
Incline Push-Ups