Painstorm X
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 70/50 lbs (32/23 kg)
↳ 45/35 lbs (20/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 53/35 lbs (24/16 kg)
↳ 45/35 lbs (20/16 kg)
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press - unbroken.
↳ 50/35 lbs (23/16 kg)
1 Bear Complex consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press - unbroken.
Coaching Tips
Strategy
- 1Plan your pacing by breaking up Pull-Ups and overhead movements to avoid muscle fatigue early.
- 2Focus on technique for the Bear Complex; maintain an unbroken set for efficiency but rest as needed between reps to ensure safety.
- 3For Farmers Walk and Waiter Walk, ensure a secure grip and upright posture to prevent back strain.
- 4Cluster the movements requiring similar muscle groups to optimize your recovery between sets, like combining Thrusters and Hang Power Snatches back-to-back.
Safety Considerations
Technical Focus
Monitor lifting technique and shoulder positioning during overhead movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 5-10 Shoulder Stretch(Focus on shoulders.)
- 5-10 Hip Flexor Stretch(Focus on hips.)
- 5-10 Dynamic Lunges(Move through hip flexion and extension.)
Activation Sets:
2 rounds- 8-10 Dumbbell Thrusters(Use light weights for practice.)
- 5-8 Pull-Ups or Ring Rows(Focus on full range of motion.)
- 10-15 Kettlebell Swings(Use light kettlebell to ensure form.)
Scaling Options
Intermediate
Reduce weights and/or reps as needed.
- 1
farmers walk
Weight: 40/25 lbs (18/11 kg)
- 2
pull up
Banded Pull-Ups
- 3
thruster
Weight: 35/25 lbs (16/11 kg)
- 4
sandbag carry
Weight: 60/40 lbs (27/18 kg)
- 5
burpee
- 6
hang power snatch
Weight: 35/25 lbs (16/11 kg)
- 7
suitcase walk
Weight: 40/25 lbs (18/11 kg)
- 8
kettlebell swing
Weight: 44/26 lbs (20/12 kg)
- 9
bear complex
Weight: 35/25 lbs (16/11 kg)
- 10
waiter walk
Weight: 40/25 lbs (18/11 kg)
- 11
muscle up
Pull-Ups + Dips
- 12
handstand push up
Pike Push-ups
Scaled
Significantly reduce weights and reps as needed. Suggested weight reductions are listed.
- 1
farmers walk
Weight: 30/20 lbs (14/9 kg)
- 2
pull up
Ring Rows
- 3
thruster
Weight: 25/20 lbs (11/9 kg)
- 4
sandbag carry
Weight: 40/30 lbs (18/14 kg)
- 5
burpee
- 6
hang power snatch
Weight: 20/15 lbs (9/7 kg)
- 7
suitcase walk
Weight: 30/20 lbs (14/9 kg)
- 8
kettlebell swing
Weight: 35/20 lbs (16/9 kg)
- 9
bear complex
Weight: 20/15 lbs (9/7 kg)
- 10
waiter walk
Weight: 30/20 lbs (14/9 kg)
- 11
muscle up
Jump Dips + Pull-Ups
- 12
handstand push up
DB Press