Painstorm VIII
Workout Details
For Time:
5 Rounds of:
↳ 45/35 lbs (20/16 kg)
L+R=1
↳ 95/65 lbs (43/29 kg)
1 bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press
Finally, perform:
Coaching Tips
Strategy
- 1For Muscle-Ups, focus on maintaining a strong false grip and smooth transition to reduce fatigue.
- 2Break the Snatch Balance + Lunges into manageable sets if needed to maintain form; consider 5-5-5 instead of 15 unbroken.
- 3Stay consistent with rhythm for Burpee Pull-Ups; try to avoid excessive rest between burpees and pull-ups.
- 4For Bear Complexes, ensure you’re maximizing your hip drive to help lift the weight rather than relying solely on upper body strength.
- 5Use the 200-meter run as an active recovery; maintain a steady pace to recover for the next round.
Safety Considerations
Technical Focus
Ensure proper form on all overhead movements to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy
Mobility:
- 5 Shoulder Stretch(Hold for about 10-15 seconds per side)
- 5 Hip Flexor Stretch(Hold for about 10-15 seconds per side)
- 5 Wrist Stretch(Hold for about 10-15 seconds each wrist)
Activation:
2 rounds- 5 Pull-Ups (Banded if needed)
- 10 Push Press with Barbell (light weight)
- 10 Air Squats
Scaling Options
Intermediate
Reduce weight and complexity of movements
- 1
muscle ups
Assisted Muscle-Ups or Transition Drills
- 2
snatch balance lunges
Dumbbell Snatch Balance + Lunges
Weight: 36/26 lbs (16/12 kg)
- 3
burpee pull ups
Burpees to a Box Jump or Step-up
- 4
bear complex
Reduced Barbell Weight or Perform Dumbbell Complex
Weight: 76/45 lbs (34/20 kg)
- 5
handstand push ups
Pike Push-Ups or Seated Dumbbell Press
Scaled
Reduce weight and simplify movements
- 1
muscle ups
Banded Pull-Ups or Ring Rows
- 2
snatch balance lunges
Bodyweight Snatch Balance + Lunges if necessary
- 3
burpee pull ups
Burpees to a Target or Jumping Pull-Ups
- 4
bear complex
Reduce the Barbell Weight considerably
Weight: 55/35 lbs (25/16 kg)
- 5
handstand push ups
Handstand Holds or Wall Walks