For TimeMetconBenchmark
Painstorm VII
Gymnastics
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
50-40-30-20-10 Air Squats
Air Squat
400 meter Run
Push-Up
400 mRun
400 meter Run
Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
Left Arm
27-21-15-9-3 Pull-Ups
Dumbbell Snatches
↳ 50/35 lbs (23/16 kg)
Right Arm
400 mRun
18-14-10-6-2 Ring Dips
Box Jumps
24/20 inch box
10-8-6-4-2 Handstand Push-Ups
Pull-Up
400 mRun
Coaching Tips
Strategy
- 1Start strong on the air squats, focusing on depth and form; they should feel comfortable.
- 2Break the push-ups into manageable sets to avoid shoulder fatigue early on.
- 3For the dumbbell snatches, use your legs to drive the weight up; keep the core tight to prevent back strain.
- 4Box jumps should be done at a controlled pace to maintain form and prevent injuries; consider step-ups if you're fatigued.
- 5On the ring dips, maintain a stable body position and avoid excessive swinging.
Safety Considerations
Technical Focus
Ensure proper squat depth and push-up form to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 400 m Run - 2 min easy(Light jog to elevate heart rate.)
Mobility:
- 5 each side Shoulder Stretch - 30 sec(Focus on upper body flexibility.)
- 5 each side Hip Flexor Stretch - 30 sec(Loosen up hips before squats.)
- 5 each side Ankle Mobility Drill - 30 sec(Helps with squat depth.)
Activation:
2 rounds- 10 Air Squat(Focus on depth and form.)
- 5 Push-Up(Maintain a neutral spine.)
- 5 each arm Dumbbell Snatch (light)(Use a lighter weight to feel the motion.)
Scaling Options
Intermediate
Reduce weight and reps for more manageable sets.
- 1
dumbbell snatches
Weight: 40/25 lbs (18/11 kg)
- 2
dumbbell burpee hang squat clean thrusters
Weight: 40/25 lbs (18/11 kg)
Scaled
Further reduce weights and substitute harder movements as needed.
- 1
push up
Knee Push-Ups
- 2
dumbbell snatches
Weight: 30/20 lbs (14/9 kg)
- 3
box jumps
Box Step-Ups
- 4
ring dips
Banded Dips