Painstorm XII
Workout Details
For Time:
↳ 45/35 lbs (20/16 kg)
Olympic bar only
↳ 45/35 lbs (20/16 kg)
Olympic bar only
↳ 45/35 lbs (20/16 kg)
Olympic bar only
↳ 45/35 lbs (20/16 kg)
Olympic bar only
↳ 45/35 lbs (20/16 kg)
Olympic bar only
↳ 45/35 lbs (20/16 kg)
Olympic bar only
↳ 45/35 lbs (20/16 kg)
Olympic bar only
↳ 45/35 lbs (20/16 kg)
Olympic bar only
Perform all barbell movements with an olympic bar only (45/35 lbs). Run without the bar.
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to conserve energy for barbell movements.
- 2Consider breaking up high-rep barbell sets (e.g., 10-15 reps at a time) to avoid fatigue.
- 3Focus on form over speed during the barbell movements to reduce injury risk.
- 4Take short transitions between running and barbell movements, but ensure safety as you switch gears.
- 5Rest only as needed between sets to stay in a good rhythm.
Safety Considerations
Technical Focus
Ensure proper form in all squats and overhead movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400m Running - 2 min(Easy pace)
Mobility:
- 5-10 each side Hip Openers - 1 min(Focus on hip flexors and hamstrings.)
- 5-10 Shoulder Dislocates - 1 min(Use a light band or stick.)
- 5-10 each side Ankle Stretch - 1 min(Ensure proper ankle mobility.)
Activation:
2 rounds- 5 Back Squat with Barbell - 30 sec(Lightweight to practice form.)
- 5 Overhead Squat with Barbell - 30 sec(Focus on balance and stability.)
- 5 Shoulder Press with Barbell - 30 sec(Warm up the shoulders.)
Scaling Options
Intermediate
Reduce weights by ~20% on all movements.
- 1
back squat
Maintain all back squat techniques.
Weight: 36/28 lbs (16/12 kg)
- 2
front squat
Maintain all front squat techniques.
Weight: 36/28 lbs (16/12 kg)
- 3
overhead squat
Maintain all overhead squat techniques.
Weight: 36/28 lbs (16/12 kg)
- 4
shoulder press
Maintain all shoulder press techniques.
Weight: 36/28 lbs (16/12 kg)
- 5
push press
Maintain all push press techniques.
Weight: 36/28 lbs (16/12 kg)
- 6
push jerk
Maintain all push jerk techniques.
Weight: 36/28 lbs (16/12 kg)
- 7
hang power clean
Maintain all hang power clean techniques.
Weight: 36/28 lbs (16/12 kg)
- 8
hang power snatch
Maintain all hang power snatch techniques.
Weight: 36/28 lbs (16/12 kg)
Scaled
Reduce weights by ~40%.
- 1
back squat
Maintain all back squat techniques.
Weight: 27/21 lbs (12/9 kg)
- 2
front squat
Maintain all front squat techniques.
Weight: 27/21 lbs (12/9 kg)
- 3
overhead squat
Maintain all overhead squat techniques.
Weight: 27/21 lbs (12/9 kg)
- 4
shoulder press
Maintain all shoulder press techniques.
Weight: 27/21 lbs (12/9 kg)
- 5
push press
Maintain all push press techniques.
Weight: 27/21 lbs (12/9 kg)
- 6
push jerk
Maintain all push jerk techniques.
Weight: 27/21 lbs (12/9 kg)
- 7
hang power clean
Maintain all hang power clean techniques.
Weight: 27/21 lbs (12/9 kg)
- 8
hang power snatch
Maintain all hang power snatch techniques.
Weight: 27/21 lbs (12/9 kg)