Painstorm XVI
5 Rounds
Workout Details
5 Rounds for Time:
Box height: 24/20 inches
Rope height: 10/9 feet
Coaching Tips
Strategy
- 1Break up high-rep movements like Muscle-Ups and Handstand Push-Ups into manageable sets to maintain form.
- 2Plan to transition quickly between movements, but take short micro-rests as needed to avoid fatigue.
- 3For Box Jumps, focus on landing softly to protect your knees and improve rebound technique.
- 4Maintain a steady pace on Burpees, using them as a recovery from more taxing movements like Rope Climbs and Muscle-Ups.
- 5Ensure good breathing patterns, especially during Knees-to-Elbows and Double-Unders to stay relaxed and efficient.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during Muscle-Ups and Handstand Push-Ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min easy(Row at a steady pace to elevate heart rate.)
Mobility Warm-Up:
- 10 Shoulder Circles(Focus on full range of motion.)
- 5 each side Hip Flexor Stretch(Hold each stretch for 2 seconds.)
- 5 each side Wrist Stretches(Ensure wrists are warm for muscle-ups and handstand push-ups.)
Activation:
2 rounds- 8 Kipping Swings(Prepare the shoulders for muscle-ups.)
- 10 each side Box Step-Ups(Lightly engage legs beforehand.)
- 10 Air Squats(Focus on depth and technique.)
Scaling Options
Intermediate
Reduce reps and/or modify movements.
- 1
muscle up
Pull-ups + Dips
- 2
box jump
Box Step-ups
- 3
rope climb
Rope Climbs to lower height
- 4
walking lunge
Static Lunges
- 5
burpee
Burpee to step back
- 6
double under
Single Unders
- 7
knees to elbows
Hanging Knee Raises
- 8
air squat
Air Squats
- 9
handstand push up
Pike Push-ups
Scaled
Significantly reduce reps and modify all challenging movements.
- 1
muscle up
Banded Pull-ups
- 2
box jump
Box Step-ups at lower height
- 3
rope climb
Ring Rows
- 4
walking lunge
Walking Lunges with knee down
- 5
burpee
Burpee to step out
- 6
double under
Single Unders or no jump rope
- 7
knees to elbows
Knees to Chest on a box
- 8
air squat
Air Squats with assistance
- 9
handstand push up
DB Press