Painstorm III
76 Reps Each
Workout Details
For Time:
Coaching Tips
Strategy
- 1Break up high-rep movements like Pull-Ups and Burpees into manageable sets to prevent muscle fatigue.
- 2Focus on maintaining a steady pace throughout the WOD rather than going all out from the start.
- 3Prioritize form over speed to avoid injury, especially during complex movements like the Turkish Get-Up.
- 4Utilize quick transitions between movements to save time, but ensure safety with each shift.
Safety Considerations
Technical Focus
Watch for lower back rounding during Sit-Ups and Clean-and-Jerk.
Recommended Warm-Up
General Warm-Up:
- Rowing or Light Jump Rope - 3 min
Mobility Work:
- 30 sec each side Hip Openers (Couch Stretch)
- 30 sec each side Shoulder Stretch (Overhead Reach)
- 10 each side Thoracic Spine Rotations
Activation Drills:
2 rounds- 10 10 Air Squats
- 5 5 Burpees
- 5 5 Push-Ups
Scaling Options
Intermediate
Reduce overall intensity by lowering rep counts or weights for complex movements.
- 1
sit up clean and jerk complex
Reduce complexity to Sit-Ups + Dumbbell Thrusters.
Weight: 45/30 lbs (20/14 kg)
- 2
wall ball shot
Use a lower weight medicine ball.
Weight: 14/10 lbs (6/4 kg)
- 3
box jump
Perform Box Step-Ups.
- 4
pull up
Perform Banded Pull-Ups.
- 5
kettlebell swing
Use a lighter kettlebell.
Weight: 35/26 lbs (16/12 kg)
- 6
burpee
Perform Step-Back Burpees.
- 7
knees to elbows
Perform Hanging Knee Raises.
- 8
push up
Perform Knee Push-Ups.
- 9
air squat
No modification needed.
- 10
turkish get up right leg lunge left leg lunge complex
Reduce weight to a light dumbbell.
Weight: 20/15 lbs (9/7 kg)
Scaled
Focus on bodyweight movements and reduce rep counts for higher intensity.
- 1
sit up clean and jerk complex
Perform Sit-Ups without the Clean-and-Jerk.
- 2
wall ball shot
Perform Wall Ball Shots with a lighter ball (e.g., 8 lbs).
- 3
box jump
Perform Box Step-Ups at a lower height.
- 4
pull up
Perform Ring Rows.
- 5
kettlebell swing
Perform American Kettlebell Swings without any weight.
- 6
burpee
Perform No Jump Burpees.
- 7
knees to elbows
Perform Alternating Leg Raises.
- 8
push up
Perform Push-Ups on a Box.
- 9
air squat
No modification needed.
- 10
turkish get up right leg lunge left leg lunge complex
Perform Bodyweight Lunges only.