For TimeHybridBenchmark
Painstorm XIII
3 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
200 mBeck's Burpees
15Deadlift
Bodyweight
15Pull-Up
200 mBeck's Burpees
15Kettlebell Swing
↳ 50/35 lbs (23/16 kg)
15Handstand Push-Up
Coaching Tips
Strategy
- 1Pace yourself during the Beck's Burpees; they can quickly exhaust you if go too fast.
- 2Maintain a steady rhythm on the Deadlifts to avoid fatigue—focus on form rather than speed.
- 3For Pull-Ups, aim for small sets if you struggle to complete them unbroken; break them into sets of 5 if needed.
- 4Keep your kettlebell swings explosive but controlled, particularly as you get fatigued.
- 5During Handstand Push-Ups, ensure head touches the ground for full ROM and engage your core.
- 6Transition quickly between exercises to maximize your time efficiency.
Safety Considerations
Technical Focus
Ensure proper form on Handstand Push-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy
Mobility Work:
- Shoulder Stretch - 1 min each side
- Hip Flexor Stretch - 1 min each side
- Wrist Rolls - 2 min
Activation Sets:
2 rounds- 5 Beck's Burpees (Scaled)
- 10 Kettlebell Swing (Light)
- 5 Pull-Up (Assisted)
Scaling Options
Intermediate
Reduce weights and modify movements for increased accessibility.
- 1
becks burpees
Burpees
- 2
deadlift
Deadlift with lighter weight
Weight: 135/85 lbs (61/39 kg)
- 3
pull up
Banded Pull-Ups or Modified Pull-Ups
- 4
kettlebell swing
Kettlebell Swing with lighter weight
Weight: 35/25 lbs (16/11 kg)
- 5
handstand push up
Pike Push-Ups or Dumbbell Press
Scaled
Significantly reduce intensity and use easier variations.
- 1
becks burpees
Burpees
- 2
deadlift
Bodyweight Deadlifts
- 3
pull up
Ring Rows
- 4
kettlebell swing
Kettlebell Swings with a much lighter weight
- 5
handstand push up
Wall Press