Painstorm V
Workout Details
For Time:
↳ 99/77 lbs (45/35 kg)
1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
Every 45 seconds, starting at 0:00:
↳ 55/35 lbs (25/16 kg)
Coaching Tips
Strategy
- 1Break the Bear Complex into manageable sets if needed; focus on maintaining form, especially as fatigue sets in.
- 2For Pull-Ups, consider using kipping if you are comfortable with the technique; otherwise, break them into smaller sets.
- 3Keep Push-Ups unbroken if possible, but take short breaks if needed to minimize fatigue.
- 4Aim to maintain a consistent pace on the run to avoid excessive fatigue for the Bear Complex later.
- 5For the Dumbbell Hold, focus on keeping your core engaged and shoulders active to maintain stability.
Safety Considerations
Technical Focus
Ensure proper form on the Bear Complex to avoid injury, particularly during the overhead movements.
Recommended Warm-Up
General Warm-Up:
- 500 meters Easy Row(Row at a comfortable pace to warm up shoulders and legs.)
Mobility:
- 10-15 Shoulder Dislocates(Use a resistance band or a stick.)
- 30 sec each side Hip Flexor Stretch(Get deep into the stretch for hip mobility.)
- 30 sec each side Wrist Stretch(Prepare wrists for the Bear Complex.)
Activation:
2 rounds- 5-8 Bear Complex (Light Weight)(Use light weights to reinforce form.)
- 5 Pull-Up Progressions(Can do jumping pull-ups or banded pull-ups.)
- 10 Push-Ups(Focus on form and shoulder engagement.)
Scaling Options
Intermediate
Reduce weights and modify Pull-Ups and Push-Ups as needed.
- 1
bear complex
Maintain Bear Complex but reduce load.
Weight: 79/62 lbs (35.8/28.1 kg)
- 2
pull up
Use Banded Pull-Ups.
- 3
push up
Use Knee Push-Ups if needed.
- 4
dumbbell hold
Reduce to manageable weight.
Weight: 45/25 lbs (20.4/11.3 kg)
Scaled
Further reduce weights and modify Pull-Ups and Push-Ups significantly.
- 1
bear complex
Use very light weights or no weight.
Weight: 59/44 lbs (26.8/20 kg)
- 2
pull up
Transition to Ring Rows.
- 3
push up
Progress to Incline Push-Ups.
- 4
dumbbell hold
Use lighter weights or kettlebells.
Weight: 25/15 lbs (11.3/6.8 kg)