Painstorm VII
50-40-30-20-10
Workout Details
For Time:
50-40-30-20-10 Air Squats
36-28-20-12-4 Right-Arm Dumbbell Snatches (50/35 lbs)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
400m Run
24/20 in
10-8-6-4-2 Handstand Push-Ups
↳ 50/35 lbs (23/16 kg)
Coaching Tips
Strategy
- 1Break up the Push-Ups and Squats early to avoid fatigue in the later rounds.
- 2Pace your runs; maintaining a steady rhythm will save energy for the strength movements.
- 3Consider resting briefly during transitions to maintain form on challenging movements like Dumbbell Snatches and Box Jumps.
- 4Focus on solid, controlled landings on Box Jumps to minimize impact on the knees.
- 5Keep a steady breath throughout high-rep movements to maintain stamina.
Safety Considerations
Technical Focus
Ensure proper form to prevent injury during explosive movements like snatches and box jumps.
Recommended Warm-Up
General Warm-Up:
- 400 Jogging(Light jog to warm up)
- 5 each Dynamic Stretches - 5-7 min(Leg swings, arm circles, and ankle rolls.)
Mobility:
- 2 Hip Flexor Stretch - 30 sec each side
- 2 Shoulder Stretch - 30 sec each side
- 2 Wrist Stretch - 30 sec each wrist(Important for push-ups and dips.)
Scaling Options
Intermediate
Reduction of weights and reps for a slightly less intense session.
- 1
left arm dumbbell snatch
Reduce weight to intermediate levels
Weight: 40/25 lbs (18/11 kg)
- 2
right arm dumbbell snatch
Reduce weight to intermediate levels
Weight: 40/25 lbs (18/11 kg)
- 3
dumbbell burpee hang squat clean thruster
Reduce weight to intermediate levels
Weight: 40/25 lbs (18/11 kg)
Scaled
Significantly lower weights and alternative movements for strength work.
- 1
left arm dumbbell snatch
Reduce weight to scaled levels
Weight: 30/20 lbs (14/9 kg)
- 2
right arm dumbbell snatch
Reduce weight to scaled levels
Weight: 30/20 lbs (14/9 kg)
- 3
dumbbell burpee hang squat clean thruster
Reduce weight to scaled levels
Weight: 30/20 lbs (14/9 kg)
- 4
ring dip
Substitute with bench dips.
- 5
handstand push up
Substitute with incline push-ups.