For TimeMetconBenchmark
Painstorm XLI
20 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20 Rounds for Time
200 mRun
5Pull-Up
10Push-Up
5Thruster
Thruster Weight:
Rounds 1-5: 95/65 lbs
Rounds 6-10: 105/75 lbs
Rounds 11-15: 115/85 lbs
Rounds 16-20: 135/95 lbs
Coaching Tips
Strategy
- 1Pace the run to maintain energy for the subsequent movements; avoid burning out early.
- 2Consider breaking the Pull-Ups into smaller sets (e.g., 3-2) if you're struggling to complete them unbroken.
- 3Focus on keeping a steady tempo on Push-Ups, aim for consistent breathing to enhance stamina.
- 4For Thrusters, ensure a strong rack position and keep the elbows high to maximize efficiency and reduce fatigue.
- 5Utilize brief micro-rests between movements to maintain form and prevent unnecessary burnout.
Safety Considerations
Technical Focus
Ensure proper form in thrusters to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Easy Jog - 2-3 min(Focus on getting heart rate up.)
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each direction Hip Circles(Focus on opening up the hips.)
- 10 Wrist Stretch(Relieve tension in wrists especially for thrusters.)
Activation Sets:
2 rounds- 10 Thrusters (lightweight)(Use about 40% of the working weight.)
- 15 Sit-Ups(Engage core for the workout ahead.)
Scaling Options
Intermediate
Reduce thruster weights to ~20% less, maintain all movement intensity.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weight by ~40% and consider movement modifications.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Banded Pull-Ups or Ring Rows