Painstorm III
Workout Details
For Time:
Coaching Tips
Strategy
- 1Break down larger sets (e.g., 76 reps) into manageable sets (e.g., 10-15 reps) to maintain form and intensity throughout.
- 2Transition quickly between movements to maximize time efficiency but maintain control to avoid falling into poor mechanics.
- 3Stay consistent with breathing; try to maintain a steady rhythm, especially during aerobic movements like burpees and wall balls.
- 4Use assistance for pull-ups if needed to maintain a strong focus on form rather than just finishing volume.
Safety Considerations
Technical Focus
Monitor for form breakdown to prevent strain, especially on complex movements.
Recommended Warm-Up
General Warm-Up:
- 250 meters Row (or another ergometer)
Mobility Drills:
- 30 seconds each side Hip Flexor Stretch - 30 sec
- 30 seconds each side Shoulder Opener Stretch - 30 sec
- 30 seconds each side Ankle Dorsiflexion Stretch - 30 sec
Activation Drills:
3 rounds- 10 reps Sit-Ups
- 10 reps Push-Ups
- 10 reps Bodyweight Air Squats
Scaling Options
Intermediate
Reduce the weight and volume to moderate levels.
- 1
sit up clean and jerk complex
Reduce weight and scale reps to 50.
Weight: 75/55 lbs (34/25 kg)
- 2
wall ball shot
Use lighter wall ball.
Weight: 14/10 lbs (6/4 kg)
- 3
box jump
Adjust height (e.g., lower box or step-ups).
- 4
pull up
Transition to banded pull-ups.
- 5
kettlebell swing
Use lighter kettlebell.
Weight: 55/35 lbs (25/16 kg)
- 6
burpee
Step back instead of jump.
- 7
knees to elbows
Scale to hanging knee raises.
- 8
push up
Knees on the ground.
- 9
air squat
Bodyweight only.
- 10
turkish get up right leg lunge left leg lunge complex
Use lighter weight.
Weight: 15/10 lbs (7/4 kg)
Scaled
Further reduce volume and complexity of movements.
- 1
sit up clean and jerk complex
Reduce weight and scale reps to 30.
Weight: 45/30 lbs (20/14 kg)
- 2
wall ball shot
Use very light wall ball.
Weight: 10/8 lbs (4/3.5 kg)
- 3
box jump
Option for box step-ups instead.
- 4
pull up
Ring rows.
- 5
kettlebell swing
Use lighter kettlebell.
Weight: 35/20 lbs (16/9 kg)
- 6
burpee
No jump required.
- 7
knees to elbows
Focus on active hang.
- 8
push up
Perform on an elevated surface.
- 9
air squat
Bodyweight only.
- 10
turkish get up right leg lunge left leg lunge complex
Use very light weight.
Weight: 10/8 lbs (4/3.5 kg)