Painstorm XX
Workout Details
AMRAP in 47 Minutes:
↳ 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)
↳ 88/66 lbs (40/30 kg)
↳ 88/66 lbs (40/30 kg)
↳ 88/66 lbs (40/30 kg)
↳ 88/66 lbs (40/30 kg)
↳ 88/66 lbs (40/30 kg)
↳ 88/66 lbs (40/30 kg)
Repeat the above for a total of 2 rounds.
Coaching Tips
Strategy
- 1Pace yourself to manage fatigue over the full 47 minutes. Aim for a steady effort rather than sprinting.
- 2Consider breaking up the movements into manageable sets for muscle-up and handstand push-ups, especially if these are challenging.
- 3Pay attention to form, especially during kettlebell movements and overhead lifts to avoid injury. Maintain a neutral spine.
- 4Use the rest intervals effectively; focus on recovery breathing during these periods.
- 5For movements like burpees and sprints, consider efficient transitions to maintain momentum.
Safety Considerations
Technical Focus
Monitor shoulder positioning during overhead movements to prevent compression injuries.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility:
- Shoulder Stretch - 1 min each side
- Hip Opener - 1 min each side
- Wrist Mobility - 1 min
Activation:
2 rounds- 10 Kettlebell Swings (light)
- 10 Push Press (light)
- 15 Air Squats
Scaling Options
Intermediate
Reduce weights and modify some movements for better pacing.
- 1
handstand push ups
Pike Push-Ups
- 2
muscle ups
Pull-Ups + Dips
- 3
pull ups
Banded Pull-Ups
- 4
kettlebell swings
Weight: 28/20 lbs (12.7/9.1 kg)
- 5
push press
Weight: 70/50 lbs (31.8/22.7 kg)
Scaled
Reduce weights and choose movement progressions.
- 1
handstand push ups
Pike Push-Ups
- 2
muscle ups
Jumping Pull-Ups + Dips
- 3
pull ups
Ring Rows
- 4
kettlebell swings
Weight: 20/15 lbs (9.1/6.8 kg)
- 5
push press
Weight: 55/40 lbs (24.9/18.1 kg)