OtherHybridBenchmark35:00
Painstorm XXXIII
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
Other
35:00
3 Rounds for Total Reps in 35 Minutes:
In 5 minutes, complete:
400 mRun
Ground-to-Overheads
↳ 135/95 lbs (61/43 kg)
1 minRest
In 5 minutes, complete:
400 mRun
Muscle-Ups
Coaching Tips
Strategy
- 1Pace the 400m run, aiming to conserve energy for the max effort segments.
- 2During Ground-to-Overheads, consider breaking the sets if you cannot maintain form for larger reps.
- 3Micro-rest during the Ground-to-Overheads and chat with a teammate to maintain focus on the strategy.
- 4For Muscle-Ups, aim for a steady rhythm; breaking down into smaller sets can help if fatigue sets in.
- 5Be careful when transitioning to the next segment after Rest; ensure recovery is effective.
Safety Considerations
Technical Focus
Ensure proper form on the Ground-to-Overheads and Muscle-Ups to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Run - 2 min(Maintain a conversational pace.)
Mobility Work:
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec each side
- Thoracic Rotation - 30 sec each side
Activation:
2 rounds- 5-8 Ground-to-Overheads (PVC or Light Bar)(Focus on form.)
- 3-5 Muscle-Up Progressions(Use banded or negative reps if necessary.)
- 200m Short Bursts of a Run - 30 sec(Build intensity gradually.)
Scaling Options
Intermediate
Reduce weights for Ground-to-Overheads; scale Muscle-Ups to Bar Muscle-Ups or Jumping Pull-Ups.
- 1
ground to overheads
Reduce weights as specified
Weight: 110/70 lbs (50/32 kg)
- 2
muscle ups
Scale to Bar Muscle-Ups or Jumping Pull-Ups
Scaled
Use bodyweight movements for Muscle-Ups and lower weights for Ground-to-Overheads.
- 1
ground to overheads
Reduce weights
Weight: 80/55 lbs (36/25 kg)
- 2
muscle ups
Use Ring Rows and Jumping Dips