Painstorm XXIII
21-15-9
Workout Details
For Time:
21-15-9 reps of:
↳ 95/65 lbs (43/29 kg)
↳ 135/95 lbs (61/43 kg)
↳ 225/155 lbs (102/70 kg)
↳ 53/35 lbs (24/16 kg)
after each round
Coaching Tips
Strategy
- 1Start with steady pacing on the first round to avoid burning out.
- 2Keep thrusters and cleans unbroken if possible, but feel free to break them into manageable sets.
- 3Optimize transitions, especially from the run back to the barbell movements; practice quick changes.
- 4Use controlled movements on kettlebell swings to maintain form and prevent fatigue.
- 5If fatigued on pull-ups or ring dips, consider dropping to a supportive variation to maintain volume.
Safety Considerations
Technical Focus
Ensure a complete lockout at the top of thrusters and cleans to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 5-10 min light pace Row - 5 min(Engage the legs and ensure proper breathing.)
Mobility:
- 10 Shoulder Dislocates - 30 sec(Use a resistance band or PVC pipe.)
- 5-10 Hip Flexor Stretch - 30 sec each side(Focus on lengthening the hip flexors.)
- 10 Ankle Mobilizations - 30 sec(Knee over toes, targets ankles and calves.)
Activation:
2 rounds- 10 Kettlebell Deadlifts - 1 min(Focus on hinging at the hips.)
- 10 Push Press with Barbell - 1 min(Engage core, using a light load.)
- 5 Burpees - 1 min(Keep it moving to elevate heart rate.)
Scaling Options
Intermediate
Reduce weights by ~20% and allow for kipping on pull-ups and ring dips.
- 1
thruster
Reduce weight for thrusters.
Weight: 75/55 lbs (34/25 kg)
- 2
clean
Reduce weight for cleans.
Weight: 105/75 lbs (48/34 kg)
- 3
deadlift
Reduce weight for deadlifts.
Weight: 185/115 lbs (84/52 kg)
- 4
pull up
Kipping Pull-Ups.
- 5
kettlebell swing
Reduce weight for kettlebell swings.
Weight: 44/26 lbs (20/12 kg)
- 6
ring dip
Kipping Ring Dips.
- 7
handstand push up
Pike Push-Ups instead of Handstand Push-Ups.
- 8
run
Adjust run to 200m non-stop.
Scaled
Decrease weights by ~40% and allow for modifications.
- 1
thruster
Reduce for lighter thrusters.
Weight: 55/35 lbs (25/16 kg)
- 2
clean
Reduce for lighter cleans.
Weight: 80/55 lbs (36/25 kg)
- 3
deadlift
Reduce for lighter deadlifts.
Weight: 135/95 lbs (61/43 kg)
- 4
pull up
Banded Pull-Ups or Jumping Pull-Ups.
- 5
kettlebell swing
Reduce for lighter kettlebell swings.
Weight: 26/18 lbs (12/8 kg)
- 6
ring dip
Ring Rows instead of Ring Dips.
- 7
handstand push up
DB Shoulder Press instead of Handstand Push-Ups.
- 8
run
Reduce to 200m walk/jog per round.