Painstorm XV
7 Rounds
Workout Details
7 Rounds for Time:
15 per side
20 per side
Use one pair of dumbbells throughout (pick your own weight)
Coaching Tips
Strategy
- 1Pace yourself over the 7 rounds to maintain form; avoid going too fast early on.
- 2Consider doing the Single-Arm Dumbbell Snatches and Overhead Lunges unbroken if you are comfortable with those movements; otherwise, break them into smaller sets.
- 3Keep a steady breathing pattern, especially during the Dumbbell Swings where it can be easy to hold your breath.
- 4Prioritize form over weight selection, especially for the Man Makers and Deadlifts to prevent injury.
- 5Use the rest periods between rounds effectively; allow yourself a brief recovery before starting the next round.
Safety Considerations
Technical Focus
Maintain a neutral spine during lifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 5 per side Hamstring Stretch
Activation:
2 rounds- 10 Dumbbell Deadlift (light)(Use light weight.)
- 5 Man Maker (light)(Use light weight.)
Scaling Options
Intermediate
Reduce weight and reps slightly for overall manageability.
- 1
man maker
Reduce number of reps to 8.
Weight: 35/25 lbs (16/11 kg)
- 2
dumbbell deadlift
Reduce number of reps to 15.
Weight: 50/35 lbs (23/16 kg)
- 3
single arm dumbbell snatch
Reduce number of reps to 20.
Weight: 30/20 lbs (14/9 kg)
- 4
single arm overhead lunge
Reduce number of reps to 30.
Weight: 30/20 lbs (14/9 kg)
- 5
dumbbell swing
Reduce number of reps to 40.
Weight: 35/25 lbs (16/11 kg)
Scaled
Further reduce weights and reps to allow for proper form.
- 1
man maker
Reduce number of reps to 5.
Weight: 20/15 lbs (9/7 kg)
- 2
dumbbell deadlift
Reduce number of reps to 10.
Weight: 20/15 lbs (9/7 kg)
- 3
single arm dumbbell snatch
Reduce number of reps to 15.
Weight: 15/10 lbs (7/5 kg)
- 4
single arm overhead lunge
Reduce number of reps to 20.
Weight: 15/10 lbs (7/5 kg)
- 5
dumbbell swing
Reduce number of reps to 30.
Weight: 20/15 lbs (9/7 kg)