For TimeHybridBenchmark
Painstorm XL
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
Ground-to-Overhead
↳ 1000/1000 lbs (454/454 kg)
Accumulated weight
500 mRow
3 minRest
Coaching Tips
Strategy
- 1Break up the ground-to-overhead sets if needed to avoid fatigue and maintain form. Aim for unbroken or small sets of lifts where possible.
- 2Use an efficient rowing technique, utilizing your legs and core to generate power rather than just pulling with your arms.
- 3Monitor your rest; know when to push hard and when to recover to optimize your overall time.
- 4Transition smoothly between movements to save time, since the WOD is for time.
Safety Considerations
Technical Focus
Ensure proper form during the ground-to-overhead to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2-3 min(Easy pace)
Mobility:
- 10 Shoulder Dislocations
- 30 sec each side Hip Flexor Stretch
- 10 Thoracic Extensions
Activation: Mini-WOD
2 rounds- 5 Ground-to-Overhead (Light Weight)(Use light weight to focus on form.)
- 250m Row (Light Pace)(Focus on smooth mechanics.)
Scaling Options
Intermediate
Reduce weight and perform modified ground-to-overheads.
- 1
ground to overhead
Reduce weight
Weight: 800/800 lbs (363/363 kg)
- 2
row
Standard Row
Scaled
Greater reduction in weight and assistance on the ground-to-overheads.
- 1
ground to overhead
Reduce weight significantly
Weight: 600/600 lbs (272/272 kg)
- 2
row
Standard Row