Painstorm XII
Workout Details
For Time:
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
Perform all barbell movements with an olympic bar only (45/35 lbs).
Coaching Tips
Strategy
- 1Start the first run at a moderate pace to conserve energy for the barbell movements. Aim to finish it strong.
- 2Break the barbell movements into manageable sets to avoid fatigue; for example, consider sets of 10 for the squats and shoulder work.
- 3Transition quickly between movements; have all equipment set up beforehand to minimize downtime.
- 4Focus on form and safety rather than speed, especially for the overhead movements and cleans; prioritize control over volume.
- 5Stay consistent with your pace on the runs; strive for an even effort rather than sprinting the first and fading on the last.
Safety Considerations
Technical Focus
Monitor for back rounding during squats and overhead movements.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2 min(Easy pace to warm up.)
Mobility:
- 5 each side Hip Flexor Stretch - 30 sec(Focus on stretching hip flexors and quads.)
- 5 each side Overhead Shoulder Stretch - 30 sec(Warm up shoulders for overhead movements.)
- 5 each side Ankle Mobility - 30 sec(Promote flexibility for squats.)
Activation:
2 rounds- 10 Back Squat (empty bar)(Focus on good form.)
- 10 Shoulder Press (empty bar)(Activate shoulders with an empty bar.)
- 200m Run (easy pace)(Keep the intensity low.)
Scaling Options
Intermediate
Reduce weights and possibly rep counts for more manageable loading.
- 1
back squat
Reduce reps to 40.
Weight: 36/28 lbs (16/13 kg)
- 2
front squat
Reduce reps to 40.
Weight: 36/28 lbs (16/13 kg)
- 3
overhead squat
Reduce reps to 40.
Weight: 36/28 lbs (16/13 kg)
- 4
shoulder press
Reduce reps to 40.
Weight: 36/28 lbs (16/13 kg)
- 5
push press
Reduce reps to 40.
Weight: 36/28 lbs (16/13 kg)
- 6
push jerk
Reduce reps to 40.
Weight: 36/28 lbs (16/13 kg)
- 7
hang power clean
Reduce reps to 40.
Weight: 36/28 lbs (16/13 kg)
- 8
hang power snatch
Reduce reps to 40.
Weight: 36/28 lbs (16/13 kg)
Scaled
Further reductions in weights and reps, or adjustment of movements for safety and capability.
- 1
back squat
Reduce reps to 30.
Weight: 27/21 lbs (12/9 kg)
- 2
front squat
Reduce reps to 30.
Weight: 27/21 lbs (12/9 kg)
- 3
overhead squat
Reduce reps to 30.
Weight: 27/21 lbs (12/9 kg)
- 4
shoulder press
Reduce reps to 30.
Weight: 27/21 lbs (12/9 kg)
- 5
push press
Reduce reps to 30.
Weight: 27/21 lbs (12/9 kg)
- 6
push jerk
Reduce reps to 30.
Weight: 27/21 lbs (12/9 kg)
- 7
hang power clean
Reduce reps to 30.
Weight: 27/21 lbs (12/9 kg)
- 8
hang power snatch
Reduce reps to 30.
Weight: 27/21 lbs (12/9 kg)