Painstorm XI
Workout Details
For Time:
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 36/27 lbs (16/12 kg)
1/.75 pood
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Break the muscle-ups into manageable sets if you're not proficient; aim for 5s or 3s.
- 2On handstand push-ups, consider using a mat or spotter for safety, and focus on leg drive to assist with the movement.
- 3Keep your runs steady; don't sprint at the beginning—evaluate your pacing as you increase the distance.
- 4The overhead squats should be performed with an upright torso; maintain your core tight and don’t let your back arch.
- 5For sumo deadlift high pulls, focus on keeping the bar close to your body and using the legs to drive the movement instead of pulling with the arms.
- 6Aim for controlled transitions between movements to save energy.
Safety Considerations
Technical Focus
Watch for kipping muscle-ups and ensure a full range of motion on all overhead lifts.
Recommended Warm-Up
General Cardio:
- 800m Run - 3 min easy
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on the shoulders.)
- 5-10 Hip Flexor Stretch - 30 sec(Ensure hip flexors are loosened.)
- 5-10 Ankle Mobility - 30 sec(Work through ankle mobility.)
Activation: 2 Sets of:
2 rounds- 10-15 Kettlebell Swing (Light) - 30 sec(Use a lighter kettlebell to warm up the hips.)
- 10 Push-Up (Knees or Standard) - 30 sec(Focus on form, maintain a tight core.)
- 10 Air Squat - 30 sec(Emphasize depth and posture.)
Scaling Options
Intermediate
Reduce weight and reps as per suggested scaling or use Banded Muscle-ups instead.
- 1
muscle up
Banded Muscle-Ups
- 2
overhead squat
Reduce to lower weight.
Weight: 35/25 lbs (/ kg)
- 3
sumo deadlift high pull
Lower weight.
Weight: 35/25 lbs (/ kg)
- 4
thruster
Lower weight.
Weight: 35/25 lbs (/ kg)
Scaled
Further reduce the intensity of the workout while maintaining movement patterns.
- 1
muscle up
Ring Rows or Jumping Dips
- 2
handstand push up
Pike Push-ups or DB Press
- 3
overhead squat
Reduce weight.
Weight: 30/20 lbs (/ kg)
- 4
sumo deadlift high pull
Reduce weight.
Weight: 30/20 lbs (/ kg)
- 5
thruster
Reduce weight.
Weight: 30/20 lbs (/ kg)