OtherMetconHybridBenchmark30:00
Painstorm XXXV
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
30:00
Buy-In:
Thrusters
Muscle-Ups
Perform the same number of reps as Thrusters.
AMRAP 30 Minutes:
250 mRow
250 mRun
Cash-Out:
Thrusters
Same number of reps from the Buy-In.
Muscle-Ups
Perform the same number of reps as Thrusters.
Coaching Tips
Strategy
- 1Focus on efficient transitions between movements to maximize your work time during the AMRAP.
- 2Aim to keep your thruster sets unbroken during the Buy-In and Cash-Out for efficiency.
- 3On the muscle-ups, conserve energy and use a controlled false grip technique to ease the transition from the false grip to the dip.
- 4During the run, maintain a steady pace that you can hold for the entire 250m without burning out.
- 5While rowing, focus on technique and power output per stroke rather than just speed.
Safety Considerations
Technical Focus
Ensure proper mechanics and core stability during overhead movements.
Recommended Warm-Up
General Cardio:
- 2 min easy Row - 2 min easy
Mobility:
- 5 per side Shoulder Stretch(Stretches shoulders and prepares them for the thruster.)
- 5 per side Hip Flexor Stretch(Opens hips for better squat mechanics.)
- 10 seconds holds Wrist Flexor Stretch(Prepares wrists for muscle-ups and thrusters.)
Activation:
2 rounds- 10 Light Thrusters(Use a lighter weight to activate the shoulders and legs.)
- 5 Jumping Muscle-Ups(Practice the movement pattern for muscle-ups.)
Scaling Options
Intermediate
Reduce weight to approx. 20% less than RX, use box jumps instead of muscle-ups.
- 1
thrusters
Use 20% less weight than RX.
Weight: 120/85 lbs (54/38 kg)
- 2
muscle ups
Banded Pull-ups or Jumping Muscle-Ups.
Scaled
Reduce weight to approx. 40% less than RX, use jumping or ring rows instead of muscle-ups.
- 1
thrusters
Use 40% less weight than RX.
Weight: 75/55 lbs (34/25 kg)
- 2
muscle ups
Ring Rows or Jumping Muscle-Ups.