Painstorm XIX
Workout Details
AMRAP in 40 minutes:
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace to avoid early fatigue; the emphasis is on maintaining consistent form for the duration of the AMRAP.
- 2Focus on unbroken sets of 5 for the first few rounds, then consider breaking sets if fatigue sets in.
- 3Transition quickly between movements to maximize workout time; keep equipment organized.
- 4Be mindful of your breathing and core engagement, especially in critical heavy lifts like the Deadlift and Front Squat.
- 5Use a lower weight on movements if you find form breaking down or if you're struggling to complete the full set.
Safety Considerations
Technical Focus
Monitor back position during deadlifts and squats to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Moderate pace to elevate heart rate.)
Dynamic Stretching:
- 10 per side Hip Flexor Stretch(Hold each stretch for 1-2 seconds.)
- 10 Shoulder Dislocates(Use a band or a long stick.)
- 10 per side Ankle Circles(Mobilize ankles for squats.)
Activation Sets:
2 rounds- 5 Deadlift (Light)(Use a lighter weight for form check.)
- 5 Push Press (Light)(Use a lighter weight for muscle activation.)
- 10 Bodyweight Squats(Focus on form and depth.)
Scaling Options
Intermediate
Reduce weights to 50-60% of RX.
- 1
deadlift
Weight: 55/40 lbs (25/18 kg)
- 2
hang power clean
Weight: 55/40 lbs (25/18 kg)
- 3
front squat
Weight: 55/40 lbs (25/18 kg)
- 4
push press
Weight: 55/40 lbs (25/18 kg)
- 5
back squat
Weight: 55/40 lbs (25/18 kg)
Scaled
Reduce weights to 40-50% of RX; consider movement modifications.
- 1
deadlift
Use lighter bar or dumbbells.
Weight: 35/30 lbs (15/13 kg)
- 2
hang power clean
Use lighter bar or dumbbells.
Weight: 35/30 lbs (15/13 kg)
- 3
front squat
Use lighter bar or dumbbells.
Weight: 35/30 lbs (15/13 kg)
- 4
push press
Use lighter bar or dumbbells.
Weight: 35/30 lbs (15/13 kg)
- 5
back squat
Use lighter bar or dumbbells.
Weight: 35/30 lbs (15/13 kg)
Discover More Workouts
Morrison
50-40-30-20-10