For TimeMetconBenchmark
Painstorm IV
Gymnastics
Monostructural
Team of 4
Workout Details
For Time
For Time (in a Team of 4):
50 ftForward Rolls
25Buddy Squats
50 ftInspect the House
50Assisted Pull-Ups
each
50 ftFireman's Carry
50V-Ups
50 ftBuddy Drag
25Ankle Hooks
each
50 ftTeam Cadence Lunges
25Fire Team Push-Ups
50 ftBuddy Low Crawl
1609 mWeighted Run
↳ 110/66 lbs (50/30 kg)
1 Mile Weighted Run (110/66 lbs)
Coaching Tips
Strategy
- 1Break the effort into manageable chunks, especially during high-rep movements like assisted pull-ups and buddy squats.
- 2Communicate with your team to maintain a steady pace, especially during the 1 mile weighted run.
- 3Use micro-rests if needed during partner movements to ensure you maintain form and efficiency.
- 4During the fireman's carry, focus on keeping your partner close to your body to reduce strain.
- 5For team cadence lunges, maintain synchronization to improve team efficiency and morale.
Safety Considerations
Technical Focus
Ensure proper body alignment during movements to avoid injury, particularly during carries and crawls.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Focus on getting the heart rate up.)
Mobility Work:
- Hip Flexor Stretch - 1 min(Hold each side.)
- 10-15 Shoulder Dislocates(Use a band or stick to improve shoulder mobility.)
Activation Circuit:
2 rounds- 5 Body Builders (Light)(Focus on form.)
- 10 Air Squats(Keep chest up.)
Scaling Options
Intermediate
Reduce weights for the weighted run and assistive modifications for bodybuilders and pull-ups.
- 1
body builders
Reduce reps to 30 each.
- 2
firemans carry
Decrease distance to 40 yards.
- 3
weighted run
Weight: 80/40 lbs (36/18 kg)
Scaled
Lessen load and simplify movements.
- 1
body builders
Reduce reps to 20 each.
- 2
assisted pull ups
Perform banded pull-ups or ring rows.
- 3
weighted run
Weight: 50/30 lbs (23/14 kg)