Painstorm XXVI
Workout Details
Eight Tabatas in 39 Minutes
↳ 95/65 lbs (43/29 kg)
8 rounds of 20 sec work, 10 sec rest each
8 rounds of 20 sec work, 10 sec rest each
↳ 135/95 lbs (61/43 kg)
8 rounds of 20 sec work, 10 sec rest each
8 rounds of 20 sec work, 10 sec rest each
↳ 200/150 lbs (91/68 kg)
8 rounds of 20 sec work, 10 sec rest each
8 rounds of 20 sec work, 10 sec rest each
↳ 53/35 lbs (24/16 kg)
8 rounds of 20 sec work, 10 sec rest each
8 rounds of 20 sec work, 10 sec rest each
Coaching Tips
Strategy
- 1Focus on maintaining consistent pacing throughout each Tabata, especially during the active work intervals.
- 2Break movements into manageable sets to maintain intensity, particularly with complex lifts like Clean and Thrusters.
- 3Utilize the rest periods strategically to lower heart rate, hydrate, and mentally prepare for the next round.
- 4Emphasize proper form over speed to minimize injury risk, especially under fatigue during movements like Ring Dips and Handstand Push-Ups.
- 5If fatigue sets in, consider modifying intensity before dropping out of movement entirely.
Safety Considerations
Technical Focus
Ensure proper alignment and movement mechanics to avoid injury, especially during weightlifting movements.
Recommended Warm-Up
General Warm-Up (2-3 min):
- 500 meters Row(Easy pace to get heart rate up.)
Mobility (2-3 min):
- 10 Shoulder Pass-Throughs(Use a band or PVC to improve shoulder mobility.)
- 10 each leg Hip Openers(Dynamic movement to warm up the hips.)
- 10 Wrist Stretch(Release tension in wrists for pulls and dips.)
Activation (3-4 min):
2 rounds- 10 Thrusters (Empty Bar)(Warm up the movement and technique.)
- 5-8 Pull-Ups (Assisted)(Focus on form and range of motion.)
- 10 Kettlebell Swings (Light)(Engage the posterior chain gently before heavier swings.)
Scaling Options
Intermediate
Reduce weights by approximately 20%, focus on maintaining speed and form.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
clean
Weight: 105/75 lbs (48/34 kg)
- 3
deadlift
Weight: 160/120 lbs (73/54 kg)
- 4
kettlebell swing
Weight: 44/26 lbs (20/12 kg)
Scaled
Reduce weights by approximately 40%, include assistance as necessary for movements.
- 1
thruster
Reduce weight and/or perform a dumbbell variation
Weight: 55/35 lbs (25/16 kg)
- 2
clean
Perform dumbbell cleans if necessary
Weight: 80/55 lbs (36/25 kg)
- 3
deadlift
Focus on form with lighter weights.
Weight: 120/90 lbs (55/41 kg)
- 4
kettlebell swing
Use a lighter kettlebell or dumbbell.
Weight: 26/18 lbs (12/8 kg)