For TimeMetconGymnasticsBenchmark
Painstorm XVI
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
10Muscle-Up
50Box Jumps
24/20 inch box
20Rope Climbs
10/9 foot rope
50Walking Lunges
30Burpees
50Double-Unders
20Knees-to-Elbows
50Air Squats
10Handstand Push-Ups
Coaching Tips
Strategy
- 1Pace on the muscle-ups and handstand push-ups to avoid fatigue. Use controlled movements.
- 2Break the box jumps into smaller sets if necessary to maintain speed and form.
- 3For rope climbs, utilize proper footwork to minimize upper body fatigue.
- 4During the burpees, focus on maintaining a steady rhythm to keep your heart rate manageable.
- 5Try to keep the double-unders unbroken; practice timing and rhythm.
- 6For knees-to-elbows, use a kipping motion to generate momentum and reduce core fatigue.
Safety Considerations
Technical Focus
Ensure proper alignment and control during muscle-ups and handstand push-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- Shoulder Stretch - 30 sec per side
- Hip Flexor Stretch - 30 sec per side
- Wrist Stretch - 30 sec per side
Activation Drill:
2 rounds- 5 5 Muscle-Ups
- 10 10 Box Jumps
- 5 5 Rope Climbs
Scaling Options
Intermediate
Reduce reps and modify certain movements.
- 1
muscle ups
Pull-Ups + Dips
- 2
box jumps
Lower box height
- 3
rope climbs
Rope Pulls
- 4
walking lunges
- 5
burpees
- 6
double unders
Single-Unders
- 7
knees to elbows
Hanging Knee Raises
- 8
air squats
- 9
handstand push ups
Pike Push-Ups
Scaled
Significantly reduce intensity and modify movements.
- 1
muscle ups
Banded Pull-Ups + Dips
- 2
box jumps
Box Step-Ups
- 3
rope climbs
Rope Pulls with One Foot
- 4
walking lunges
- 5
burpees
- 6
double unders
Single-Unders or No Jumping
- 7
knees to elbows
Knees to Chest
- 8
air squats
- 9
handstand push ups
DB Shoulder Press