Painstorm XVIII
Workout Details
For Time:
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
25 each hand
↳ 35/26 lbs (16/12 kg)
25 each hand
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
25 each side
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
↳ 35/26 lbs (16/12 kg)
until Failure
Coaching Tips
Strategy
- 1Pace yourself through the Turkish get-ups, as they can be taxing and require focus on form. Consider breaking them into smaller sets if needed.
- 2For the kettlebell swings and deadlifts, try to keep these unbroken for rhythm, as they can help maintain your cardio and strength levels.
- 3On the kettlebell cleans and jerks, focus on a powerful hip drive and maintain control on the catch position.
- 4Utilize micro-rests on high-rep movements to maintain quality form and avoid excessive fatigue.
- 5When transitioning between movements, aim for a quick but efficient rest, set your mindset, and mentally prepare for the next set.
Safety Considerations
Technical Focus
Maintain a neutral spine during all movements to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Light Rower or Ski Erg - 2 min
Mobility:
- Hip Flexor Stretch - 30 sec each side(Focus on stretching the hip flexors to aid in lunges and squats.)
- 10 Shoulder Dislocates(Use a band or towel to improve shoulder mobility.)
- 5 each side Thoracic Spine Rotations(Focus on opening up the upper back for the jerks and cleans.)
Activation:
2 rounds- 10 Kettlebell Deadlifts (Light Weight)(Light weight to activate the hamstrings and glutes.)
- 10 Kettlebell Swings (Light Weight)(Focus on hip mechanics before heavier swings.)
- 10 Sit-Ups(Prepare core for extensive use in the workout.)
Scaling Options
Intermediate
Reduce weight and/or volume for challenging movements.
- 1
turkish get ups
Reduce the weight for Turkish get-ups.
Weight: 28/20 lbs (12.7/9 kg)
- 2
kettlebell sumo deadlift high pulls
Reduce the weight for High-Pulls.
Weight: 28/20 lbs (12.7/9 kg)
- 3
kettlebell cleans
Use lighter kettlebell or reduce volume.
Weight: 28/20 lbs (12.7/9 kg)
- 4
kettlebell jerks
Reduce weight for jerks.
Weight: 28/20 lbs (12.7/9 kg)
- 5
kettlebell waiter walk
Lighten kettlebell or decrease distance.
Weight: 28/20 lbs (12.7/9 kg)
- 6
kettlebell figure 8 through legs
Decrease repetitions or balance.
Weight: 28/20 lbs (12.7/9 kg)
- 7
american kettlebell swings
Focus on technique rather than speed.
Weight: 28/20 lbs (12.7/9 kg)
- 8
kettlebell deadlifts
Reduce weight for deadlifts.
Weight: 28/20 lbs (12.7/9 kg)
- 9
kettlebell broad jumps
Rest between broad jumps to maintain form.
- 10
kettlebell sit ups
Perform on a mat for comfort.
- 11
left hand american kettlebell swings
Focus on form.
Weight: 28/20 lbs (12.7/9 kg)
- 12
kettlebell goblet squats
Reduce weight for goblet squats.
Weight: 28/20 lbs (12.7/9 kg)
- 13
kettlebell lunges
Lower depth of lunges.
- 14
kettlebell bent over rows
Reduce weight for rows.
Weight: 28/20 lbs (12.7/9 kg)
- 15
right hand american kettlebell swings
Focus on technique before speed.
Weight: 28/20 lbs (12.7/9 kg)
- 16
kettlebell snatches
Reduce weight or increase reps.
Weight: 28/20 lbs (12.7/9 kg)
- 17
kettlebell plank
Kettlebell can be placed down mid plank.
Weight: 28/20 lbs (12.7/9 kg)
Scaled
Significantly reduce weight and/or volume for all movements.
- 1
turkish get ups
Focus on bodyweight movement only.
Weight: 18/12 lbs (8.2/5.4 kg)
- 2
kettlebell sumo deadlift high pulls
Use a lighter kettlebell.
Weight: 18/12 lbs (8.2/5.4 kg)
- 3
kettlebell cleans
Focus on movement pattern instead.
Weight: 18/12 lbs (8.2/5.4 kg)
- 4
kettlebell jerks
Use no kettlebell or light kettlebell.
Weight: 18/12 lbs (8.2/5.4 kg)
- 5
kettlebell waiter walk
Walk with no additional weight.
Weight: 18/12 lbs (8.2/5.4 kg)
- 6
kettlebell figure 8 through legs
Perform without kettlebell.
Weight: 12/8 lbs (5.4/3.6 kg)
- 7
american kettlebell swings
Focus on bodyweight swings.
Weight: 12/8 lbs (5.4/3.6 kg)
- 8
kettlebell deadlifts
Bodyweight deadlift focus.
Weight: 12/8 lbs (5.4/3.6 kg)
- 9
kettlebell broad jumps
Perform without kettlebell.
- 10
kettlebell sit ups
Regular sit-ups recommended.
- 11
left hand american kettlebell swings
Use a light kettlebell or bodyweight.
Weight: 12/8 lbs (5.4/3.6 kg)
- 12
kettlebell goblet squats
Goblet without kettlebell or lighter weight.
Weight: 12/8 lbs (5.4/3.6 kg)
- 13
kettlebell lunges
Perform bodyweight lunges.
- 14
kettlebell bent over rows
Bodyweight rows recommended.
Weight: 12/8 lbs (5.4/3.6 kg)
- 15
right hand american kettlebell swings
Use residual kettlebell swings.
Weight: 12/8 lbs (5.4/3.6 kg)
- 16
kettlebell snatches
Use lighter or bodyweight movements.
Weight: 12/8 lbs (5.4/3.6 kg)
- 17
kettlebell plank
Perform plank without kettlebell.