For TimeMetconBenchmark
Painstorm XL
5 Rounds
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
1000 lbsGround-to-Overheads
Any method
500 mRow
3 minRest
Coaching Tips
Strategy
- 1Break up the ground-to-overheads into manageable sets to avoid burnout.
- 2Maintain a steady pace on the rower; focus on maintaining form rather than speed.
- 3Use the rest period wisely to hydrate and prepare for the next round.
- 4Pay attention to your breathing during transitions to keep your heart rate in check.
- 5Stay consistent with your technique to prevent form breakdown as you fatigue.
Safety Considerations
Technical Focus
Ensure proper form during the ground-to-overheads to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min moderate(Focus on technique)
Mobility Work:
- 5 per side Shoulder Stretch
- 5 per side Hip Flexor Stretch
- 10 Torso Twists(Dynamic movement)
Activation Sets:
2 rounds- 5 Ground-to-Overheads with Light Weight(Focus on technique)
- Row - 30 sec sprint(Increase intensity)
Scaling Options
Intermediate
Reduce the load for Ground-to-Overheads to maintain form.
- 1
ground to overheads
Weight: 75/55 lbs (34/25 kg)
- 2
row
Scaled
Reduce volume and load significantly.
- 1
ground to overheads
Weight: 45/35 lbs (20/16 kg)
- 2
row