For TimeMetconBenchmark
Painstorm VI
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
400 mRun
15Deadlifts
Bodyweight load
15Pull-Ups
400 mRun
21Kettlebell Swings
↳ 50/30 lbs (23/14 kg)
12Handstand Push-Ups
Coaching Tips
Strategy
- 1Pace yourself during the runs to avoid fatigue early on.
- 2Break the deadlifts into manageable sets if you start to feel fatigued.
- 3Aim to keep the pull-ups unbroken or limit them to 2-3 sets with short rests.
- 4Focus on technique during the kettlebell swings to maximize efficiency.
- 5Utilize a wall or an optimal setup for handstand push-ups to maintain form.
Safety Considerations
Technical Focus
Ensure proper deadlift form to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Run - 2 min easy(Light pace to warm up legs.)
Mobility Work:
- Hamstring Stretch - 30 sec each leg
- Shoulder Dislocates - 30 sec(Use a band or stick.)
- Hip Flexor Stretch - 30 sec each leg
Activation Work:
2 rounds- 10 Deadlift (Lightweight)(Focus on form.)
- 5 Pull-Up (Assisted or Band)(Focus on smooth movement.)
- 10 Kettlebell Swing (Lightweight)(Focus on hip drive.)
Scaling Options
Intermediate
Reduce weight for kettlebell swings and deadlifts, easier scaling for pull-ups.
- 1
deadlifts
Weight: 185/135 lbs (84/61 kg)
- 2
pull ups
Use Banded Pull-Ups
- 3
kettlebell swings
Weight: 35/25 lbs (16/11 kg)
- 4
handstand push ups
Pike Push-Ups
Scaled
Significantly reduce weights and use bodyweight alternatives.
- 1
deadlifts
Weight: 95/65 lbs (43/29 kg)
- 2
pull ups
Ring Rows
- 3
kettlebell swings
Weight: 25/15 lbs (11/7 kg)
- 4
handstand push ups
DB Press