For TimeMetconBenchmark
Painstorm XXIX
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift
Bodyweight
Push-Up
Dumbbell Clean
1/2 Bodyweight
Coaching Tips
Strategy
- 1Start off at a manageable pace, as the ladder structure significantly increases repetitions.
- 2Consider breaking the push-ups into smaller sets to avoid muscle fatigue early on.
- 3Maintaining form throughout the dumbbell cleans is crucial; focus on executing each rep efficiently.
- 4Stay focused on transitioning quickly between movements to maintain your rhythm and avoid losing time.
- 5For deadlifts, prioritize maintaining a neutral spine; this will reduce injury risk.
Safety Considerations
Technical Focus
Ensure proper form to avoid lower back strain during deadlifts.
Recommended Warm-Up
- Row - 2 min easy
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates(Use a band or dowel.)
- 10 Cat-Cow Sequence
2 rounds
- 10 Bodyweight Deadlifts
- 5-10 Push-Ups
- 5-10 Dumbbell Cleans(Use light dumbbells.)
Scaling Options
Intermediate
Reduce weight for dumbbell cleans and increase rest as needed.
- 1
dumbbell cleans
Weight: 50/35 lbs (23/16 kg)
Scaled
Lower bodyweight for deadlifts and modify cleans as needed.
- 1
dumbbell cleans
Use lighter weights for cleans.
Weight: 25/15 lbs (11/7 kg)
- 2
deadlifts
Perform bodyweight deadlifts or use a lighter weight.