Painstorm XXII
Workout Details
For Time:
Buy-In:
Max reps
Max reps
Directly into:
Alternate: 20 Double-Unders
↳ 20/14 lbs (9/6 kg)
Alternate: 40 Wall Ball Shots
Alternate: 40 Burpees
Alternate: 40 Double-Unders
↳ 95/65 lbs (43/29 kg)
Alternate: 10 Hom-Strametz Complexes (75/55 lbs)
Alternate: 25 Pull-Ups + 50 Dips
Alternate: 60 Double-Unders
Alternate: 75 Sit-Ups
Alternate: 40 Kipping Pull-Ups
Alternate: 40 Double-Unders
Alternate: 25 Kipping Pull-Ups + 25 L-Leg Raises
Alternate: 50 Hanging Knee Raises
Alternate: 20 Double-Unders
Alternate: 45 Standard Deadlifts
Alternate: 100 meter Bear Walk
Cash-Out:
Max reps
Max reps
Coaching Tips
Strategy
- 1Pace yourself on the longer movements like runs and complex lifts; don't sprint from the start.
- 2For the Bear Complex, focus on form before speed—consider breaking the 10 reps into smaller sets if necessary.
- 3Keep rest periods short during transitions, but prioritize technique, especially for complex lifts and bodyweight movements.
- 4Aim to keep the Double-Unders unbroken; if not, switch to Single-Unders to maintain momentum in the workout.
- 5Consider scaling movements when fatigued, especially for high-rep pull-ups or advanced gymnastic elements.
Safety Considerations
Technical Focus
Maintain proper grip and body position during hangs and complex movements to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Moderate pace)
Mobility Warm-Up:
- 30 seconds each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates(Use a band or a PVC pipe.)
- 30 seconds Wrist Rolls
Activation Rounds:
2 rounds- 5 Medicine Ball Cleans(Use a light ball.)
- 5 Kipping Pull-Ups(Focus on the leg drive.)
- 10 Air Squats(Emphasize depth.)
Scaling Options
Intermediate
Reduce complexity and load slightly to ensure quality movement.
- 1
hang hold
N/A
- 2
bottom squat hold
N/A
- 3
sprint
Reduce distance to 100m
- 4
medicine ball clean thrusters
Reduce weight or reps as needed.
Weight: 15/10 lbs (6.8/4.5 kg)
- 5
clapping push ups
Standard Push-Ups
- 6
run
Reduce run distance to 200m.
- 7
brand x bear complex
Barbell should be light.
Weight: 75/45 lbs (34/20 kg)
- 8
muscle ups
Banded Pull-Ups
- 9
knees to elbows
Knee Raises
- 10
clapping pull ups
Kipping Pull-Ups
- 11
l sit pull ups
Kipping Pull-Ups with L-Leg Raises.
- 12
windshield wipers
Hanging Knee Raises.
- 13
row
Row 100m instead.
- 14
snatch grip deadlifts
Reduce weight or volume.
Weight: 95/65 lbs (43/29 kg)
- 15
catterpillar walk
Bear Walk is fine.
Scaled
Further reduce intensity and complexity for newer athletes.
- 1
hang hold
N/A
- 2
bottom squat hold
N/A
- 3
sprint
Scaled to 50m.
- 4
medicine ball clean thrusters
Use a lighter option or perform a squat press.
Weight: 10/6 lbs (4.5/2.7 kg)
- 5
clapping push ups
Knees Down Push-Ups.
- 6
run
Scaled run to 100m.
- 7
brand x bear complex
Reduce overall complexity and weight.
Weight: 45/35 lbs (20/15 kg)
- 8
muscle ups
Push-Ups and Dips as a modification.
- 9
knees to elbows
Perform Sit-Ups.
- 10
clapping pull ups
Banded Pull-Ups.
- 11
l sit pull ups
Engage a lower box for high pulls.
- 12
windshield wipers
No modification required, perform early off the ground.
- 13
row
Row to 50m under fatigue.
- 14
snatch grip deadlifts
Reduce weight and use standard deadlift mechanics.
Weight: 75/55 lbs (34/25 kg)
- 15
catterpillar walk
Bear Walk or Perform on Knees.