OtherMetconBenchmark
Painstorm I
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
Other
For Time:
3 Rounds of:
400 mRun
21Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
12Pull-Up
Directly into:
10Pull-Up
10Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
15Push-Up
200 mRun
20Pull-Up
20Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
30Push-Up
400 mRun
40Pull-Up
40Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
60Push-Up
800 mRun
Finally, AMRAP 10 Minutes:
Single-Arm Kettlebell Snatch
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Pace the runs to prevent fatigue before higher-rep movements.
- 2Keep the kettlebell swings unbroken if possible, focusing on hip drive and core stability.
- 3For the pull-ups, ensure full extension at the bottom and avoid kipping to prevent injury.
- 4You may choose to break the push-ups into sets of smaller reps to maintain form, e.g., 10-5-5 for the larger sets.
- 5Transition quickly between exercises, especially between the runs and the other movements to maintain WOD intensity.
Safety Considerations
Technical Focus
Ensure pull-up form is strict to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy(Gentle pace to warm up.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec each side(Focus on shoulder mobility for pull-ups and kettlebell movements.)
- 5 Hip Flexor Stretch - 30 sec each side(Prepare for running and hinge movements.)
- 5 Ankle Mobilization - 30 sec each side(Enhance range of motion for runs.)
Activation Set:
2 rounds- 10 Kettlebell Swing(Light weight to build correct swing pattern.)
- 5 Pull-Up(Assisted or bodyweight, focus on form.)
- 8 Push-Up(Use a scaled version if fatigue arises.)
Scaling Options
Intermediate
Reduce kettlebell weight and number of pull-ups in some sets.
- 1
kettlebell swing
Reduce kettlebell weight.
Weight: 43/26 lbs (19.5/11.8 kg)
- 2
pull up
Switch to banded pull-ups or ring rows.
Scaled
Significantly reduce weights and reps for inclusion.
- 1
kettlebell swing
Reduce kettlebell weight significantly.
Weight: 26/13 lbs (11.8/5.9 kg)
- 2
pull up
Use banded pull-ups or substitute with ring rows.
- 3
push up
Knee push-ups as an alternative.