Painstorm II
Workout Details
For Time:
5 Rounds of:
↳ 135/95 lbs (61/43 kg)
Directly into:
↳ 95/65 lbs (43/29 kg)
1 Hang Squat Clean, 1 Right Leg Front Rack Lunge, 1 Left Leg Front Rack Lunge, 1 Split Jerk
24/20 inch box
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
1 Hang Snatch, 1 Right Leg Overhead Lunge, 1 Left Leg Overhead Lunge
↳ 20/14 lbs (9/6 kg)
↳ 50/30 lbs (23/14 kg)
*Barbell A Complex consists of: 1 Hang Squat Clean, 1 Right Leg Front Rack Lunge, 1 Left Leg Front Rack Lunge, and 1 Split Jerk
**Barbell B Complex consists of: 1 Hang Snatch, 1 Right Leg Overhead Lunge, 1 Left Leg Overhead Lunge
Note: Barbell A Complex: 1 Hang Squat Clean, 1 Right Leg Front Rack Lunge, 1 Left Leg Front Rack Lunge, 1 Split Jerk. Barbell B Complex: 1 Hang Snatch, 1 Right Leg Overhead Lunge, 1 Left Leg Overhead Lunge
Coaching Tips
Strategy
- 1Pace yourself on the runs; they break up the WOD but can also be taxing if pushed too hard.
- 2Keep the cleans and complexes unbroken if possible, but break them into smaller sets if you're feeling fatigued.
- 3Focus on maintaining a strong core on the transitional movements like the barbell complexes to ensure stability.
- 4For the box jumps, use the rebound technique to save energy, but be cautious of your landing to avoid injury.
- 5Utilize the pull-up bar to catch your breath; don't rush into the next movement too quickly after high-rep pull-ups.
Safety Considerations
Technical Focus
Ensure proper form during the complex movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400 Run - 2 min easy(Easy pace to warm up the body.)
Mobility Drills:
- Shoulder Stretch - 30 sec each(Focus on shoulders and chest for pushing movements.)
- Hip Opener - 30 sec each side(Mobility for leg movements.)
- Ankle Mobilization - 30 sec each(Preparation for jumping and squatting.)
Movement Prep Mini-WOD:
2 rounds- 5 Clean(Light weight for form practice.)
- 10 Push-Up(Bodyweight to activate chest and arms.)
- 5 Box Jump(Focus on height and described safe landing.)
Scaling Options
Intermediate
Reduce weight by about 20% from prescribed.
- 1
clean
Weight: 110/75 lbs (50/34 kg)
- 2
push up
- 3
barbell a complex
Weight: 75/55 lbs (34/25 kg)
- 4
pull up
Banded Pull-Ups
- 5
box jump
Lower box height
Scaled
Reduce weight by approximately 40% and modify movements as necessary.
- 1
clean
Weight: 80/60 lbs (36/27 kg)
- 2
push up
Knee Push-Ups
- 3
barbell a complex
Weight: 55/35 lbs (25/16 kg)
- 4
pull up
Ring Rows
- 5
box jump
Box Step-Ups