Painstorm XIV
Workout Details
For Time:
24/20 in
↳ 95/65 lbs (43/29 kg)
↳ 53/35 lbs (24/16 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pacing is critical. Aim to maintain a steady pace on the runs; avoid going too hard at the start.
- 2Break up the Push Presses and Pull-Ups if you start to fatigue to maintain form.
- 3Box Jumps should be performed smoothly, focusing on landing softly to avoid joint stress.
- 4For the Handstand Push-Ups, ensure strict form; use wall support if necessary to avoid excessive pressure on the shoulders.
- 5Consider a staggered approach to the burpees, utilizing a rhythm that allows constant movement without major rest periods.
- 6Maintain a steady breathing pattern, particularly during breathing-intensive movements like the Kettlebell Swings and Thrusters.
Safety Considerations
Technical Focus
Watch for form breakdown during the Box Jumps, especially landing mechanics.
Recommended Warm-Up
General Warm-Up:
- Run - 2 min easy(Focus on a light pace.)
Mobility Work:
- Shoulder Stretch - 1 min each side
- Hip Flexor Stretch - 1 min each side
- Calf Stretch - 1 min each side
Activation Sets:
2 rounds- 5-10 Box Jump(Focus on proper landing mechanics.)
- 5-10 Push Press(Use light weight to activate shoulders.)
- 5-10 Kettlebell Swing(Focus on hip hinge movement.)
Scaling Options
Intermediate
Weight reduction and movement modifications.
- 1
box jump
Reduce box height to 20 inches
- 2
push press
Weight: 75/55 lbs (34/25 kg)
- 3
handstand push up
Pike Push-Ups
- 4
pull up
Banded Pull-Ups
- 5
kettlebell swing
Weight: 40/25 lbs (18/11 kg)
- 6
thruster
Weight: 75/55 lbs (34/25 kg)
- 7
power clean
Weight: 75/55 lbs (34/25 kg)
- 8
power snatch
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduced weights and simpler modifications.
- 1
box jump
Step-Ups
- 2
push press
Weight: 45/35 lbs (20/16 kg)
- 3
handstand push up
DB Press
- 4
pull up
Ring Rows
- 5
kettlebell swing
Weight: 25/15 lbs (11/7 kg)
- 6
thruster
Weight: 45/35 lbs (20/16 kg)
- 7
power clean
Weight: 45/35 lbs (20/16 kg)
- 8
power snatch
Weight: 45/35 lbs (20/16 kg)