Painstorm XIV
Workout Details
For Time:
24/20 inch box
↳ 95/65 lbs (43/29 kg)
↳ 53/35 lbs (24/16 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace the running segments to maintain energy throughout the workout; avoid going all out on the first run.
- 2Break the box jumps into manageable sets (e.g., 10's) to avoid fatigue and maintain form.
- 3Focus on technique during the push presses to avoid excess strain on the shoulders; consider taking short breaks if needed.
- 4For handstand push-ups, kick up gradually if you're fatigued—don't rush the reps to maintain a stable position.
- 5Transition quickly between movements to maintain a good flow, but avoid rushing and sacrificing form.
Safety Considerations
Technical Focus
Ensure proper form during overshot movements like thrusters and power cleans to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 800m Run - 2-3 min(At an easy pace to warm up.)
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulders and hips.)
- 5-10 Hip Flexor Stretch - 30 sec(To open up the hips.)
- 5-10 Ankle Mobility - 30 sec(Improve ankle flexibility for jumps.)
Activation Sets:
2 rounds- 5-10 Push Press (light weight) - 30 sec(Lightweight, focus on form.)
- 5-10 Box Step-Ups - 30 sec(Bodyweight step-ups for activation.)
- 5-10 Kettlebell Swings (light) - 30 sec(Light kettlebell swings to prep.)
Scaling Options
Intermediate
Reduce weights by about 20% and adjust rep schemes as needed.
- 1
run
Reduce run distances to 600m, 300m, and 100m.
- 2
box jumps
Use a lower height box or modify to step-ups.
- 3
push press
Weight: 76/52 lbs (34.5/23.5 kg)
- 4
handstand push ups
Use a pike push-up variation.
- 5
pull ups
Banded pull-ups.
- 6
becks burpees
- 7
kettlebell swings
Weight: 42/28 lbs (19/12.5 kg)
- 8
thrusters
Weight: 76/52 lbs (34.5/23.5 kg)
- 9
power cleans
Weight: 76/52 lbs (34.5/23.5 kg)
- 10
power snatches
Weight: 76/52 lbs (34.5/23.5 kg)
Scaled
Reduce weights by about 40% and modify movements for accessibility.
- 1
run
Reduce run distances to 400m, 200m, and 100m.
- 2
box jumps
Use a lower height box or modify to box step-ups.
- 3
push press
Weight: 57/39 lbs (26/17.5 kg)
- 4
handstand push ups
Use incline push-ups for modification.
- 5
pull ups
Use ring rows.
- 6
becks burpees
- 7
kettlebell swings
Weight: 32/20 lbs (14.5/9 kg)
- 8
thrusters
Weight: 57/39 lbs (26/17.5 kg)
- 9
power cleans
Weight: 57/39 lbs (26/17.5 kg)
- 10
power snatches
Weight: 57/39 lbs (26/17.5 kg)