For TimeMetconBenchmark
Painstorm IV
Gymnastics
Monostructural
Team of 4
Workout Details
For Time
For Time (in a Team of 4):
50Body Builder
Each
50 ydForward Roll
25Buddy Squat
50 ydInspect the House
50Assisted Pull-Up
Each
50 ydFireman's Carry
50V-Up
50 ydBuddy Drag
25Ankle Hooks
Each
50 ydTeam Cadence Lunges
25Fire Team Push-Up
50 ydBuddy Low Crawl
1609 mWeighted Run
↳ 110/66 lbs (50/30 kg)
Coaching Tips
Strategy
- 1Break up the Body Builders into manageable sets to maintain pace.
- 2For the Buddy Squats, communicate well with your partner to ensure synchronized movements and stability.
- 3Maintain a steady tempo during the Fireman's Carry to conserve energy over the distance.
- 4Ensure consistent technique on Assisted Pull-Ups to target the upper body effectively and prevent overexertion.
- 5During the V-Ups, focus on controlled movements to engage the core fully without straining the lower back.
Safety Considerations
Technical Focus
Watch for proper form on the Weighted Run to prevent strain.
Recommended Warm-Up
General Warm-Up:
- Jog (Lightly) - 2 min(At a comfortable pace.)
Mobility:
- 3 Hip Flexor Stretch - 30 sec(Stretch each side.)
- 10 Shoulder Dislocates(Using a band or a towel.)
- 3 Spinal Twists - 30 sec(Hold to open up the thoracic spine.)
Activation:
3 rounds- 10-15 Body Weight Squats(Focus on breaking parallel.)
- 5 Lunges with Twist(Twist towards your leading leg.)
- 5 Plank to Push-Up(Engage your core through the transition.)
Scaling Options
Intermediate
Reduce the quantity of each movement by about 20%.
- 1
body builder
Perform as a Burpee.
- 2
assisted pull up
Use a band for assistance.
- 3
v up
Perform knee tucks instead.
Scaled
Reduce the quantity of each movement by about 40%.
- 1
body builder
Perform as a 1/2 Burpee.
- 2
buddy squat
Perform Body Weight Squats without a partner.
- 3
fire team push up
Perform Knee Push-Ups.