Painstorm XV
7 Rounds
Workout Details
7 Rounds for Time:
15 per side
20 per side
Use one pair of dumbbells throughout (pick your own weight)
Note: Use one pair of dumbbells throughout (pick your own weight)
Coaching Tips
Strategy
- 1Break up the man makers into smaller sets if needed to maintain form.
- 2Keep the dumbbell swings unbroken if possible to save time.
- 3For the single-arm movements, maintain a strong core to avoid injury and improve efficiency.
- 4Use controlled movements during dumbbell deadlifts and ensure full extension at the hips and knees to maximize strength.
- 5Rest strategically between rounds to maintain performance; consider a micro-rest after each 30 reps.
Safety Considerations
Technical Focus
Monitor back positioning during deadlifts and lunges.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min(Light effort)
Mobility Work:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or light stick.)
- 5 per side Thoracic Rotation Stretch
Activation: 2 Rounds of:
2 rounds- 10 Dumbbell Deadlifts(Use light dumbbells.)
- 5 per side Single-Arm Dumbbell Snatches(Focus on form.)
- 10 Dumbbell Swings(Ensure full hip extension.)
Scaling Options
Intermediate
Reduce dumbbell weight by ~20%.
- 1
man makers
Use lighter dumbbells.
Weight: 20/15 lbs (9/7 kg)
- 2
dumbbell deadlifts
Use lighter dumbbells.
Weight: 40/30 lbs (18/14 kg)
- 3
single arm dumbbell snatches
Use lighter dumbbells.
Weight: 20/15 lbs (9/7 kg)
- 4
single arm overhead lunges
Use lighter dumbbells.
Weight: 20/15 lbs (9/7 kg)
- 5
dumbbell swings
Use lighter dumbbells.
Weight: 35/20 lbs (16/9 kg)
Scaled
Reduce dumbbell weight by ~40%.
- 1
man makers
Use lighter dumbbells.
Weight: 15/10 lbs (7/5 kg)
- 2
dumbbell deadlifts
Use lighter dumbbells.
Weight: 25/20 lbs (11/9 kg)
- 3
single arm dumbbell snatches
Use lighter dumbbells.
Weight: 15/10 lbs (7/5 kg)
- 4
single arm overhead lunges
Use lighter dumbbells.
Weight: 15/10 lbs (7/5 kg)
- 5
dumbbell swings
Use lighter dumbbells.
Weight: 20/15 lbs (9/7 kg)