For TimeMetconBenchmark60:00
Painstorm XXVIII
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
60:00
For Time:
800 mRun
50Box Jumps
20 in box
10Pull-Ups
40Overhead Squats
↳ 95/65 lbs (43/29 kg)
10Pull-Ups
30Thrusters
↳ 95/65 lbs (43/29 kg)
10Pull-Ups
20Handstand Push-Ups
10Pull-Ups
10Muscle-Ups
10Pull-Ups
400 mRun
10Pull-Ups
10Muscle-Ups
10Pull-Ups
20Handstand Push-Ups
10Pull-Ups
30Thrusters
↳ 95/65 lbs (43/29 kg)
10Pull-Ups
40Overhead Squats
↳ 95/65 lbs (43/29 kg)
10Pull-Ups
50Box Jumps
20 in box
800 mRun
Coaching Tips
Strategy
- 1Pace yourself during the runs and save energy for the high-skill movements later in the workout.
- 2Consider breaking up the volume of Pull-Ups, especially after heavy overhead work to avoid burnout.
- 3Aim to perform Box Jumps unbroken as they are less taxing on your grip and upper body compared to other movements.
- 4When fatigued, focus on form and control, especially during Handstand Push-Ups and Muscle-Ups to prevent falling or injury.
- 5Transition quickly between movements to maintain momentum, but ensure your form isn't compromised.”],
Safety Considerations
Technical Focus
Maintain proper form on overhead movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 800m Easy Run - 3 min(At a conversational pace.)
Mobility Work:
- 10-15 Shoulder Dislocates - 30 sec(Use a band or stick.)
- 5-10 Hip Flexor Stretch - 30 sec(Each side.)
- 5-10 Ankle Mobility - 30 sec(Focus on flexibility.)
Activation Set:
2 rounds- 10 Light Thrusters - 30 sec(Use light weight.)
- 10 Box Step-Ups - 30 sec(Focus on range of motion.)
- 5 Pull-Up Holds - 30 sec(At the top position.)
Scaling Options
Intermediate
Reduce weight and reps for more manageable volume and load for less experienced athletes.
- 1
pull ups
Banded Pull-Ups
- 2
overhead squats
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
- 3
thrusters
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
- 4
handstand push ups
Pike Push-Ups
- 5
muscle ups
Pull-Ups + Dips
Scaled
Provide alternative movements and significant weight reductions for new athletes.
- 1
pull ups
Ring Rows
- 2
overhead squats
Reduce weight.
Weight: 45/30 lbs (20/14 kg)
- 3
thrusters
Reduce weight.
Weight: 45/30 lbs (20/14 kg)
- 4
handstand push ups
DB Press
- 5
muscle ups
Ring Rows + Jump Dips