Painstorm V
Workout Details
For Time:
↳ 99/77 lbs (45/35 kg)
Every 45 seconds, starting at 0:00:
↳ 55/35 lbs (25/16 kg)
*1 Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
Coaching Tips
Strategy
- 1Pace the Bear Complexes since they can be taxing; consider breaking them down into smaller sets if needed (e.g., 5 sets of 3).
- 2During Pull-Ups, strive to maintain an unbroken set for efficiency, but breaking them into manageable sets might enhance your overall pace.
- 3Transition quickly between movements to maximize your workout time, especially after running.
- 4On Push-Ups, focus on maintaining a steady breathing pattern and strict form—avoid sagging hips.
- 5For the Dumbbell Holds, ensure a strong grip and good posture to effectively build endurance.
Safety Considerations
Technical Focus
Ensure proper posture and grip during the Bear Complex to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2 min easy(Light pace to prepare for running.)
Dynamic Mobility:
- 5 each arm Shoulder Stretch - 30 sec(Focus on shoulders for overhead movements.)
- 5 each side Hip Opener - 30 sec(Prepare hips for squats.)
- 5 each side Wrist Flexor Stretch - 30 sec(Ensure wrists are ready for weightlifting.)
Activation Sets:
3 rounds- 3 Light Bear Complex - 1 min(Use manageable weight to practice the movements.)
- 5 Pull-Ups (Assisted if necessary)(Focus on form and technique.)
- 5 Push-Ups(Maintain a steady pace.)
Scaling Options
Intermediate
Reduce Bear Complex weight to 79/55 lbs, adjust Pull-Ups to Banded Pull-Ups, and reduce the distance for the run to 300m.
- 1
bear complex
Reduce weight.
Weight: 79/55 lbs (/ kg)
- 2
pull up
Banded Pull-Ups.
- 3
push up
Regular Push-Ups.
- 4
run
300m Run.
- 5
dumbbell hold
Reduce weight.
Weight: 40/25 lbs (/ kg)
Scaled
Reduce Bear Complex weight to 59/40 lbs, adjust Pull-Ups to Ring Rows, and reduce the distance for the run to 200m.
- 1
bear complex
Reduce weight.
Weight: 59/40 lbs (/ kg)
- 2
pull up
Ring Rows.
- 3
push up
Knee Push-Ups or Regular Push-Ups.
- 4
run
200m Run.
- 5
dumbbell hold
Reduce weight.
Weight: 30/20 lbs (/ kg)