Painstorm II
Workout Details
For Time
5 Rounds of:
↳ 135/95 lbs (61/43 kg)
Directly into:
↳ 95/65 lbs (43/29 kg)
1 Hang Squat Clean, 1 Right Leg Front Rack Lunge, 1 Left Leg Front Rack Lunge, 1 Split Jerk
24/20 inch box
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
1 Hang Snatch, 1 Right Leg Overhead Lunge, 1 Left Leg Overhead Lunge
↳ 20/14 lbs (9/6 kg)
↳ 50/30 lbs (23/14 kg)
*Barbell A Complex: 1 Hang Squat Clean, 1 Right Leg Front Rack Lunge, 1 Left Leg Front Rack Lunge, 1 Split Jerk
**Barbell B Complex: 1 Hang Snatch, 1 Right Leg Overhead Lunge, 1 Left Leg Overhead Lunge
Coaching Tips
Strategy
- 1Break up the Cleans and Push-Ups into small sets to maintain form as fatigue sets in.
- 2Pace your runs to recover your heart rate for the barbell complexes.
- 3Consider performing Box Jumps and Kettlebell Swings unbroken if able, as they are less technical.
- 4Transition quickly between movements to maintain intensity and minimize downtime.
- 5For the complexes, focus on smooth transitions between movements rather than rushing to complete them.
Safety Considerations
Technical Focus
Ensure proper form during Olympic lifts to avoid injury, especially at the catch in cleans.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Easy pace to raise heart rate.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- 15 Shoulder Dislocates(Use a band or stick.)
- 10 Air Squats(Focus on depth and form.)
Activation Movements:
2 rounds- 5 Hang Cleans(Light weight to emphasize technique.)
- 5 Push-Ups
- 5 Box Jumps
Scaling Options
Intermediate
Reduce weights by approx. 20%.
- 1
cleans
Weight: 108/76 lbs (49/34 kg)
- 2
barbell a complexes
Weight: 76/52 lbs (34/24 kg)
- 3
thrusters
Weight: 36/28 lbs (16/13 kg)
- 4
barbell b complexes
Weight: 36/28 lbs (16/13 kg)
- 5
ball slams
Weight: 16/11 lbs (7/5 kg)
- 6
kettlebell swings
Weight: 40/24 lbs (18/11 kg)
Scaled
Reduce weights by approx. 40%.
- 1
cleans
Weight: 81/57 lbs (37/26 kg)
- 2
barbell a complexes
Weight: 57/40 lbs (26/18 kg)
- 3
thrusters
Weight: 27/20 lbs (12/9 kg)
- 4
barbell b complexes
Weight: 27/20 lbs (12/9 kg)
- 5
ball slams
Weight: 12/9 lbs (5/4 kg)
- 6
kettlebell swings
Weight: 30/18 lbs (14/8 kg)