For TimeMetconBenchmark
Painstorm XIII
3 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
3 Rounds for Time:
200 mBeck's Burpees
15Deadlifts
Bodyweight
15Pull-Ups
200 mBeck's Burpees
15Kettlebell Swings
↳ 50/35 lbs (23/16 kg)
15Handstand Push-Ups
Coaching Tips
Strategy
- 1Pace the Beck's Burpees; they are demanding but necessary to maintain consistency across rounds.
- 2For deadlifts, keep movement controlled and focus on engaging your core.
- 3Break pull-ups into smaller sets if you begin to fatigue; consider a max of 5-7 reps unbroken.
- 4Kettlebell swings should be performed in controlled motions to avoid excessive shoulder strain; focus on hip drive.
- 5For handstand push-ups, ensure that you maintain a strong torso position and avoid arching the back.
Safety Considerations
Technical Focus
Maintain proper back position during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 200m Rowing(Moderate pace)
Mobility Work:
- 5 each side Shoulder Stretch
- 5 each side Hip Flexor Stretch
- 5 each side Hamstring Stretch
Activation:
2 rounds- 5-10 Burpees(Focus on technique)
- 10 Kettlebell Swings (Light)(Use a lighter kettlebell)
- 5 Pull-Up Progressions (Jumping or Negative)(Focus on control)
Scaling Options
Intermediate
Reduce weights and reps accordingly
- 1
kettlebell swings
Use lighter kettlebell
Weight: 40/25 lbs (18/11 kg)
- 2
pull ups
Consider banded pull-ups
Scaled
Reduce weights and modify movements
- 1
deadlifts
Complete deadlifts with no weight (bodyweight only)
- 2
pull ups
Use banded pull-ups or ring rows
- 3
handstand push ups
Perform pike push-ups instead