Painstorm XXI
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Use a pair of Dumbbells (50/35 lbs) throughout
Coaching Tips
Strategy
- 1Break up the Burpees at the start to prevent fatigue later in the WOD.
- 2For weightlifting movements, use a pace that allows you to stay consistent throughout without hitting muscular failure.
- 3Aim for quick transitions between movements to maximize your time efficiency.
- 4Focus on form over speed, especially with higher-rep weightlifting—quality repetitions lead to better outcomes overall.
- 5Use the Burpees as an active recovery period—find a rhythm that allows you to breathe and prepare for the next heavy set.
Safety Considerations
Technical Focus
Maintain a neutral spine during all weighted movements.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min easy
Mobility Work:
- Shoulder Stretch - 30 sec each side(Focus on shoulders and upper back.)
- Hamstring Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
Activation Sets:
2 rounds- 10-15 Air Squats
- 5-10 Push-Ups(Focus on maintaining tight core.)
- 10 Dumbbell Deadlifts(Use light weights.)
Scaling Options
Intermediate
Reduce weight and possibly the number of reps depending on ability to maintain form.
- 1
deadlifts
Reduce weight by about 20%.
Weight: 40/25 lbs (18/11 kg)
- 2
single arm strict presses alternating
Use lighter weight dumbbells.
Weight: 40/25 lbs (18/11 kg)
- 3
push presses
It's okay to use a lighter weight.
Weight: 40/25 lbs (18/11 kg)
- 4
push jerks
Decrease weight.
Weight: 40/25 lbs (18/11 kg)
- 5
dumbbell swings
Use lighter weight.
Weight: 40/25 lbs (18/11 kg)
- 6
sumo deadlift high pulls
Reduce weight.
Weight: 40/25 lbs (18/11 kg)
- 7
snatches left hand
Use a lighter dumbbell.
Weight: 40/25 lbs (18/11 kg)
- 8
snatches right hand
Use a lighter weight.
Weight: 40/25 lbs (18/11 kg)
- 9
man makers
Decrease weight for movements.
Weight: 40/25 lbs (18/11 kg)
Scaled
Further reduce the weight and/or the number of reps.
- 1
deadlifts
Significantly reduce weight.
Weight: 30/15 lbs (14/7 kg)
- 2
single arm strict presses alternating
Use the lightest weights available.
Weight: 30/15 lbs (14/7 kg)
- 3
push presses
Use light dumbbells.
Weight: 30/15 lbs (14/7 kg)
- 4
push jerks
Reduce to a lighter weight.
Weight: 30/15 lbs (14/7 kg)
- 5
dumbbell swings
Use lighter weight.
Weight: 30/15 lbs (14/7 kg)
- 6
sumo deadlift high pulls
Diminished weight.
Weight: 30/15 lbs (14/7 kg)
- 7
snatches left hand
Dumbbells.</sub>
Weight: 30/15 lbs (14/7 kg)