Painstorm XXXVIII
For Total Reps
Workout Details
For Total Reps in 21 minutes:
From 0:00-15:00, 3 Rounds of:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
Rest 1 minute
Then from 16:00-21:00, AMRAP of:
Coaching Tips
Strategy
- 1Keep a steady pace throughout the first 15 minutes to avoid burnout before the AMRAP.
- 2Try to maintain unbroken sets for the deadlifts and front squats if possible, as these are foundational movements.
- 3Aim for quick, efficient transitions between movements to maximize rep count.
- 4During the muscle-ups, focus on technique to avoid fatigue; use a kip if needed.
- 5Stay aware of your grip on the barbell throughout the lifting portion, as it can wear out quickly.
Safety Considerations
Technical Focus
Monitor for rounded back during deadlifts and squats.
Recommended Warm-Up
General Warm-Up:
- 400 meters Row(Row at an easy pace.)
Mobility Work:
- 30 seconds each side Hamstring Stretch - 30 sec
- 30 seconds each side Shoulder Stretch - 30 sec
- 30 seconds each side Hip Flexor Stretch - 30 sec
Activation:
2 rounds- 5-10 Deadlifts - 30 sec(Use light weight.)
- 5-10 Hang Power Cleans - 30 sec(Focus on technique.)
- 5-10 Push Presses - 30 sec(Engage core effectively.)
- 5-10 Front Squats - 30 sec(Ensure good depth.)
Scaling Options
Intermediate
Reduce weights and adjust movements for technique and safety.
- 1
deadlifts
Reduce Deadlift weight.
Weight: 108/76 lbs (49/34 kg)
- 2
hang power cleans
Reduce Hang Power Clean weight.
Weight: 108/76 lbs (49/34 kg)
- 3
push presses
Reduce Push Press weight.
Weight: 108/76 lbs (49/34 kg)
- 4
front squats
Reduce Front Squat weight.
Weight: 108/76 lbs (49/34 kg)
Scaled
Adjust weights further and modify some movements to maintain intensity.
- 1
deadlifts
Banded Deadlift or reduce weight drastically.
Weight: 81/57 lbs (37/26 kg)
- 2
hang power cleans
Banded Hang Power Clean or reduce weight drastically.
Weight: 81/57 lbs (37/26 kg)
- 3
push presses
Banded Push Press or reduce weight drastically.
Weight: 81/57 lbs (37/26 kg)
- 4
front squats
Banded Front Squat or reduce weight drastically.
Weight: 81/57 lbs (37/26 kg)
- 5
muscle ups
Substitute with Pull-Ups and Dips.