For TimeHybridBenchmark
Painstorm XXXVII
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
500 mRow
5Barbell Complex
↳ 95/65 lbs (43/29 kg)
400 mRow
4Barbell Complex
↳ 95/65 lbs (43/29 kg)
300 mRow
3Barbell Complex
↳ 95/65 lbs (43/29 kg)
200 mRow
2Barbell Complex
↳ 95/65 lbs (43/29 kg)
100 mRow
1Barbell Complex
↳ 95/65 lbs (43/29 kg)
1 Barbell Complex consists of:
5Deadlift
5Hang Power Clean
5Front Squat
5Push Press
5Back Squat
Coaching Tips
Strategy
- 1Focus on your rowing efficiency; keep a steady tempo to conserve energy.
- 2Break the barbell complexes into manageable sets if you're approaching fatigue.
- 3Prioritize form over speed to prevent injury, especially during the complex movements.
- 4Stay consistent with your pacing and don't start too fast, as the row distances decrease.
- 5Transition smoothly between the rowing and barbell movements for better flow.
Safety Considerations
Technical Focus
Ensure proper grip and posture during the barbell complex to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Focus on smooth and controlled strokes.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- Shoulder Dislocates - 1 min(Use a band or a broomstick.)
- Thoracic Spine Rotation - 1 min
Activation Sets:
2 rounds- 5 Deadlifts(Use an empty barbell.)
- 5 Hang Power Cleans(Use a light barbell.)
- 5 Front Squats(Focus on maintaining an upright torso.)
Scaling Options
Intermediate
Reduce total weight and reps of the barbell complex.
- 1
barbell complex
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduce weight and consider movement modifications.
- 1
barbell complex
Use banded deadlifts or kettlebell swings as an alternative.
Weight: 55/35 lbs (25/16 kg)