For TimeMetconBenchmark
Painstorm IX
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
400 mRun
10Muscle-Up
20Handstand Push-Up
30Overhead Squat
↳ 45/35 lbs (20/16 kg)
40Pull-Up
50Thruster
↳ 45/35 lbs (20/16 kg)
60Box Jump
24/20 in box
70Push Press
↳ 45/35 lbs (20/16 kg)
80Push-Up
90Deadlift
↳ 45/35 lbs (20/16 kg)
100Air Squat
400 mRun
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the muscle-ups and handstand push-ups.
- 2Break the high-rep movements into smaller sets (e.g., 10s or 5s for push-ups and pull-ups) to avoid failure.
- 3Transition quickly between movements, but avoid rushing to maintain form.
- 4Maintain a steady breathing pattern throughout to help with endurance.
- 5Focus on maintaining core engagement during the overhead squats and thrusters for stability.
Safety Considerations
Technical Focus
Ensure proper form on overhead movements to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 400 Run - 2 min easy
Mobility Drills:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulder opening.)
- 5-10 Hip Flexor Stretch - 30 sec(Loosen the hips.)
- 5-10 Wrist Stretch - 30 sec(Prepare wrists for gymnastic movements.)
Activation:
2 rounds- 10 Overhead Squat (empty barbell)(Focus on form.)
- 5-10 Push-Up(Engage core.)
- 5 Pull-Up (gentle movement)(Get a feel for the motion.)
Scaling Options
Intermediate
Reduce weight and modify complex movements as needed.
- 1
muscle up
Banded Pull-ups
- 2
handstand push up
Pike Push-ups
- 3
overhead squat
Dumbbell Goblet Squat
Weight: 35/25 lbs (15.88/11.34 kg)
- 4
thruster
Dumbbell Thruster
Weight: 35/25 lbs (15.88/11.34 kg)
- 5
deadlift
Dumbbell Deadlift
Weight: 35/25 lbs (15.88/11.34 kg)
Scaled
Further reduce weights and modify movements where necessary.
- 1
muscle up
Ring Rows
- 2
handstand push up
Elevated Push-Ups
- 3
overhead squat
Bodyweight Overhead Squat
Weight: 25/15 lbs (11.34/6.8 kg)
- 4
thruster
Bodyweight Thruster (no weight)
Weight: 25/15 lbs (11.34/6.8 kg)