For TimeMetconBenchmark
Painstorm IX
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
400 mRun
10Muscle-Ups
20Handstand Push-Up
30Overhead Squats
↳ 45/35 lbs (20/16 kg)
40Pull-Ups
50Thrusters
↳ 45/35 lbs (20/16 kg)
60Box Jumps
24/20 inch box height
70Push Presses
↳ 45/35 lbs (20/16 kg)
80Push-Ups
90Deadlifts
↳ 45/35 lbs (20/16 kg)
100Air Squats
400 mRun
Coaching Tips
Strategy
- 1Begin with a steady pace on the runs.
- 2Consider breaking up muscle-ups and handstand push-ups as fatigue sets in.
- 3Keep overhead movements unbroken if possible; focus on form and control.
- 4Optimize transitions between movements to save time.
- 5Manage your sets, especially for pull-ups and push-ups to avoid burnout.
Safety Considerations
Technical Focus
Injury risk during dynamic movements like Muscle-Ups and Handstand Push-Ups; focus on shoulder stability.
Recommended Warm-Up
General Warm-up:
- Jogging - 2 min(Easy pace.)
Mobility Work:
- 5-10 Shoulder Stretch(Focus on shoulders and wrists.)
- 5-10 Hip Flexor Stretch(Open up hips.)
- 5-10 Ankle Mobility(Prepare ankles for squats.)
Movement Prep:
2 rounds- 10 Air Squats(Focus on form.)
- 5-10 Push Presses with Empty Barbell(Warm-up shoulders.)
- 5-10 Overhead Squats with Empty Barbell(Focus on depth.)
Scaling Options
Intermediate
Reduce weights and volume.
- 1
muscle ups
Pull-ups and Dips
- 2
handstand push ups
Pike Push-ups
- 3
overhead squats
Reduce Weight
Weight: 36/28 lbs (16/12 kg)
- 4
thrusters
Reduce Weight
Weight: 36/28 lbs (16/12 kg)
- 5
push presses
Reduce Weight
Weight: 36/28 lbs (16/12 kg)
Scaled
Significantly reduce weights and modify movements.
- 1
muscle ups
Banded Pull-ups
- 2
handstand push ups
DB Press
- 3
overhead squats
Reduce Weight
Weight: 18/14 lbs (8/6 kg)
- 4
thrusters
Reduce Weight
Weight: 18/14 lbs (8/6 kg)
- 5
push presses
Reduce Weight
Weight: 18/14 lbs (8/6 kg)