For TimeMetconGymnasticsWeightliftingBenchmark
Painstorm VIII
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
15Muscle-Up
5 Rounds of:
15Snatch Balance + Lunges
↳ 45/35 lbs (20/16 kg)
L+R=1
10Burpee Pull-Up
5Bear Complex
↳ 95/65 lbs (43/29 kg)
1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
200 mRun
Finally:
15Handstand Push-Up
Coaching Tips
Strategy
- 1Focus on maintaining consistent pacing throughout. Muscle-ups can be challenging, so break them into smaller sets if needed (e.g., 5+5).
- 2For the Snatch Balance + Lunges, consider performing them unbroken if manageable; otherwise, break after 10 reps and reset your form.
- 3Transition quickly between movements but ensure you're catching your breath, especially after Burpee Pull-Ups and before the run to avoid fatigue.
- 4When doing Bear Complexes, maintain a strong core and proper positioning on all lifts—avoid rushed movements.
- 5Be cautious with the Handstand Push-Ups; perform them in manageable sets to avoid muscle fatigue and ensure stability.
Safety Considerations
Technical Focus
Watch for shoulder strain during muscle-ups, ensure proper form in all overhead movements.
Recommended Warm-Up
General Warm-Up:
- 200m Row (or other ergometer)
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulders and lats.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up hips for lunges.)
- 5-10 Wrist Stretch - 30 sec(Prepare wrists for bar work.)
Activation:
2 rounds- 5 Muscle-Up Transitions(Practice the pull and transition.)
- 5 Empty Barbell Bear Complex(Focus on technique with an empty bar.)
- 5 5 Push-Ups(Engage shoulders and chest for handstand push-ups.)
Scaling Options
Intermediate
Reduce weights and complexity for movements.
- 1
muscle up
Banded Muscle-Ups
- 2
snatch balance lunge
Weight: 35/25 lbs (/ kg)
- 3
burpee pull up
- 4
bear complex
Weight: 65/45 lbs (/ kg)
- 5
run
- 6
handstand push up
Pike Push-Ups
Scaled
Simplify all movements and reduce weights.
- 1
muscle up
Ring Rows
- 2
snatch balance lunge
Weight: 20/15 lbs (/ kg)
- 3
burpee pull up
Burpees without pull-up
- 4
bear complex
Weight: 45/33 lbs (/ kg)
- 5
run
200m Walk
- 6
handstand push up
Wall-Assisted Handstand Push-Ups