Painstorm X
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 70/50 lbs (32/23 kg)
↳ 45/35 lbs (20/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 54/36 lbs (24/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 50/35 lbs (23/16 kg)
1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press - unbroken.
Coaching Tips
Strategy
- 1Breaking up the Pull-Ups into manageable sets (e.g., sets of 5-10) to avoid muscle fatigue.
- 2During the Burpees, find a rhythm that maintains consistency without burning out; consider a quick rest after every 10 reps if needed.
- 3Optimize transitions by setting equipment close together to reduce downtime between movements.
- 4Focus on technique for the Bear Complex; it's better to go lighter and maintain form than risk injury with heavier weights.
- 5For the Farmers Walk and Suitcase Walk, ensure a strong grip and upright posture to prevent fatigue and potential injury.
Safety Considerations
Technical Focus
Maintaining proper posture during carries and ensuring the core stays tight to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Light effort to get heart rate up.)
Mobility:
- 10 Shoulder Dislocates with Band(Focus on shoulders and range of motion.)
- 10 each leg Hip Flexor Stretch(Open up hip flexors for thrusters.)
- Wrist Stretch - 30 sec(To prepare wrists for overhead work.)
Activation:
2 rounds- 5 Kettlebell Deadlifts(Use light kettlebell to activate posterior chain.)
- 5 Push Press with Light Barbell(Focus on form and technique.)
- 10 Air Squats(Warm-up the legs and hips.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and minimize rep count as follows.
- 1
farmers walk
Maintain all movements.
Weight: 40/28 lbs (18/13 kg)
- 2
pull up
Banded Pull-Ups.
- 3
thruster
Maintain all movements.
Weight: 36/28 lbs (16/13 kg)
- 4
sandbag carry
Maintain all movements.
Weight: 56/40 lbs (25/18 kg)
- 5
burpee
Maintain all movements.
- 6
hang power snatch
Maintain all movements.
Weight: 36/28 lbs (16/13 kg)
- 7
suitcase walk
Maintain all movements.
Weight: 40/28 lbs (18/13 kg)
- 8
kettlebell swing
Maintain all movements.
Weight: 45/28 lbs (20/13 kg)
- 9
bear complex
Maintain all movements.
Weight: 36/28 lbs (16/13 kg)
- 10
waiter walk
Maintain all movements.
Weight: 40/28 lbs (18/13 kg)
- 11
muscle up
Scale to Pull-Up + Dip.
- 12
handstand push up
Pike Push-Ups.
Scaled
Reduce weights by approximately 40% and entry-level regressing alternatives.
- 1
farmers walk
Maintain all movements.
Weight: 30/20 lbs (14/9 kg)
- 2
pull up
Ring Rows.
- 3
thruster
Maintain all movements.
Weight: 27/20 lbs (12/9 kg)
- 4
sandbag carry
Maintain all movements.
Weight: 42/30 lbs (19/14 kg)
- 5
burpee
Maintain all movements.
- 6
hang power snatch
Maintain all movements.
Weight: 27/20 lbs (12/9 kg)
- 7
suitcase walk
Maintain all movements.
Weight: 30/20 lbs (14/9 kg)
- 8
kettlebell swing
Maintain all movements.
Weight: 30/20 lbs (14/9 kg)
- 9
bear complex
Maintain all movements.
Weight: 27/20 lbs (12/9 kg)
- 10
waiter walk
Maintain all movements.
Weight: 30/20 lbs (14/9 kg)
- 11
muscle up
Scale to Pull-Up + Dip.
- 12
handstand push up
DB Press.