For TimeMetconBenchmark
Painstorm VI
3 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
400 mRun
15Deadlift
Bodyweight
15Pull-Up
400 mRun
21Kettlebell Swing
↳ 50/30 lbs (23/14 kg)
12Handstand Push-Up
Coaching Tips
Strategy
- 1Break up the Pull-Ups into manageable sets to avoid fatigue. Consider 5 sets of 3 or 4 sets of 4.
- 2On the Deadlifts, maintain a steady pace and focus on form, especially as you transition from the run.
- 3Keep your core engaged during Kettlebell Swings to maximize power and stability.
- 4For Handstand Push-Ups, use a wall for support if needed and manage incline variations as a modification.
- 5Transition quickly between movements to maintain rhythm, especially after the runs.
Safety Considerations
Technical Focus
Ensure proper form in the Deadlift to prevent lower back injuries.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Focus on a light jog to elevate heart rate.)
Mobility Warm-Up:
- Hip Flexor Stretch - 1 min each side(Stretch to prepare the hips for running and Deadlifts.)
- Shoulder Dislocates with PVC - 1 min(Improve shoulder mobility for Handstand Push-Ups.)
- Cat-Cow Stretch - 1 min(Warm up the spine and engage the core.)
Activation Work:
2 rounds- 10 Deadlifts with a light bar or kettlebell(Focus on form and technique.)
- 10 Kettlebell Swings (light weight)(Get the hips and back activated.)
- 5 Pull-Ups (banded or jumping)(Warm up the pulling muscles.)
Scaling Options
Intermediate
Reduce load and complexity slightly.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
pull up
Banded Pull-Ups
- 3
handstand push up
Pike Push-Ups
Scaled
Focus on foundational movements and reduce weights further.
- 1
deadlift
Weight: 95/65 lbs (43/29 kg)
- 2
pull up
Ring Rows
- 3
handstand push up
DB Press