For TimeMetconWeightliftingBenchmark
Painstorm XLI
20 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20 Rounds for Time:
200 mRun
5Pull-Up
10Push-Up
5Thruster
Thruster Weight:
Rounds 1-5: 95/65 lbs
Rounds 6-10: 105/75 lbs
Rounds 11-15: 115/85 lbs
Rounds 16-20: 135/95 lbs
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to avoid burnout early in the WOD.
- 2Try to keep the Pull-Ups and Push-Ups unbroken if possible, or break them into sets that feel manageable.
- 3Focus on consistent breathing throughout all movements to prevent fatigue.
- 4Plan your transitions between movements to maximize time efficiency, especially moving from running to pull-ups.
- 5Be mindful of increasing weight across rounds; prepare mentally for the heavier loads in later rounds.
Safety Considerations
Technical Focus
Ensure proper form on the Thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 200m Run(Easy pace to warm up.)
Mobility:
- 30 sec Shoulder Stretch
- 30 sec each side Hip Flexor Stretch
- 30 sec Squat Hold
Activation:
3 rounds- 10 Jumping Jacks(Increasing heart rate.)
- 8 each side Lateral Lunges(Activate legs.)
- 5 Push-Up to Downward Dog(Activate shoulders and core.)
Scaling Options
Intermediate
Reduce thruster weight by ~20%
- 1
pull up
Banded Pull-Ups
- 2
thruster
Reduce weight as necessary
Weight: 80/55 lbs (36/25 kg)
Scaled
Reduce thruster weight by ~40%
- 1
pull up
Ring Rows
- 2
thruster
Reduce weight as necessary
Weight: 55/35 lbs (25/16 kg)