Painstorm XLII
Workout Details
Buy-In:
Weighted with 1/2 Bodyweight
AMRAP in 20 Minutes of:
1/2 Bodyweight
1/2 Bodyweight
1/2 Bodyweight
1/2 Bodyweight
1/2 Bodyweight
Note: Weighted run and lifts use 1/2 bodyweight.
Coaching Tips
Strategy
- 1Start with a steady pace on the weighted run to avoid fatigue before the lifting portion.
- 2Break down the lifting sets into manageable chunks if necessary; consider doing 3-2 for deadlifts and push jerks.
- 3Keep the transitions quick between movements to maximize your time for the AMRAP.
- 4Focus on maintaining good form throughout; especially on heavier movements when fatigued.
- 5Try to complete both runs as quickly as possible to maintain intensity.
Safety Considerations
Technical Focus
Pay attention to back position during lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 5 min at easy pace Run - 5 min(Use this time to increase heart rate.)
Mobility Warm-Up:
- 30 sec each leg Hip Flexor Stretch - 30 sec(Focus on stretching the hip flexors for squats.)
- 10 Shoulder Dislocates - 2 min(Improves shoulder range of motion for lifting.)
- 30 sec each leg Pigeon Stretch - 1 min(Opens up the hips and glutes.)
Activation:
3 rounds- 10 Bodyweight Squats(Activate legs.)
- 5 Light Deadlifts(Focus on form with lighter weight.)
- 5 Push Press with PVC(Engage shoulders.)
Scaling Options
Intermediate
Reduce weights to 40% of bodyweight.
- 1
weighted runs
Weighted Runs (40% Bodyweight)
- 2
deadlifts
Deadlifts (40% Bodyweight)
Weight: 120/80 lbs (54/36 kg)
- 3
hang power cleans
Hang Power Cleans (40% Bodyweight)
Weight: 120/80 lbs (54/36 kg)
- 4
front squats
Front Squats (40% Bodyweight)
Weight: 120/80 lbs (54/36 kg)
- 5
push jerks
Push Jerks (40% Bodyweight)
Weight: 120/80 lbs (54/36 kg)
- 6
back squats
Back Squats (40% Bodyweight)
Weight: 120/80 lbs (54/36 kg)
- 7
runs
Runs (Reduce weight to 40% Bodyweight)
Scaled
Ease intensity by reducing weight and distance.
- 1
weighted runs
Weighted Runs (25% Bodyweight)
- 2
deadlifts
Deadlifts (25% Bodyweight)
Weight: 80/50 lbs (36/22 kg)
- 3
hang power cleans
Hang Power Cleans (25% Bodyweight)
Weight: 80/50 lbs (36/22 kg)
- 4
front squats
Front Squats (25% Bodyweight)
Weight: 80/50 lbs (36/22 kg)
- 5
push jerks
Push Jerks (25% Bodyweight)
Weight: 80/50 lbs (36/22 kg)
- 6
back squats
Back Squats (25% Bodyweight)
Weight: 80/50 lbs (36/22 kg)
- 7
runs
Runs (Reduce to 0.25 Mile)