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Painstorm XVIII

Weightlifting
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Workout Details

For Time

For Time:

10Alternating Turkish Get-Up

↳ 35/26 lbs (16/12 kg)

50Kettlebell Sumo Deadlift High-Pull

↳ 35/26 lbs (16/12 kg)

50Kettlebell Clean

↳ 35/26 lbs (16/12 kg)

25 each hand

50Kettlebell Jerk

↳ 35/26 lbs (16/12 kg)

25 each hand

100 mKettlebell Waiter Walk

↳ 35/26 lbs (16/12 kg)

50Kettlebell Figure 8 through Legs

↳ 35/26 lbs (16/12 kg)

50American Kettlebell Swing

↳ 35/26 lbs (16/12 kg)

50Kettlebell Deadlift

↳ 35/26 lbs (16/12 kg)

100 mKettlebell Broad Jumps

↳ 35/26 lbs (16/12 kg)

50Kettlebell Sit-Up

↳ 35/26 lbs (16/12 kg)

50Left-Hand American Kettlebell Swing

↳ 35/26 lbs (16/12 kg)

50Kettlebell Goblet Squat

↳ 35/26 lbs (16/12 kg)

100 mKettlebell Lunges

↳ 35/26 lbs (16/12 kg)

50Kettlebell Bent Over Row

↳ 35/26 lbs (16/12 kg)

25 each side

50Right-Hand American Kettlebell Swing

↳ 35/26 lbs (16/12 kg)

50Kettlebell Snatch

↳ 35/26 lbs (16/12 kg)

Kettlebell Plank

↳ 35/26 lbs (16/12 kg)

Max until failure

Coaching Tips

Strategy

  • 1Break up the high-repetition movements into manageable sets to prevent fatigue (e.g., 10s or 20s).
  • 2Keep movements fluid, especially during transitions between different kettlebell exercises.
  • 3Focus on maintaining a strong core during planks and waiters walks to stabilize throughout the workout.
  • 4Consider pacing your kettlebell swings to ensure you do not fatigue your shoulders early in the WOD.
  • 5Maintain proper grip and posture during the cleans and snatches to avoid dropping the kettlebell.

Safety Considerations

Technical Focus

Ensure proper form in lifts to avoid back and shoulder injuries.

Recommended Warm-Up

General Warm-Up:

  • 10 Kettlebell Swings - 1 min
  • 10 Air Squats - 1 min
  • 10 Lunges - 1 min(5 each leg)

Mobility:

  • Shoulder Stretch - 30 sec each side
  • Hip Flexor Stretch - 30 sec each side
  • Ankle Mobilization - 30 sec each side

Activation:

2 rounds
  • 3 each side Alternating Turkish Get-Ups (light kettlebell)
  • 5 Kettlebell Goblet Squat (light kettlebell)
  • 5 Kettlebell Sumo Deadlift High-Pulls (light kettlebell)

Scaling Options

Intermediate

Reduce weight and repetitions for complex movements.

  • 1

    alternating turkish get up

    Reduce load (20 lbs) and reps (5 per side)

    Weight: 26/20 lbs (12/9 kg)

  • 2

    kettlebell sumo deadlift high pull

    Reduce load (20 lbs) and maintain reps

    Weight: 28/20 lbs (13/9 kg)

  • 3

    kettlebell clean

    Reduce load (20 lbs) and reps (25 total)

    Weight: 28/20 lbs (13/9 kg)

  • 4

    kettlebell jerk

    Reduce load (20 lbs) and reps (25 total)

    Weight: 28/20 lbs (13/9 kg)

  • 5

    kettlebell waiter walk

    Reduce load (20 lbs)

    Weight: 28/20 lbs (13/9 kg)

  • 6

    kettlebell figure 8 through legs

    Reduce load (20 lbs)

    Weight: 28/20 lbs (13/9 kg)

  • 7

    american kettlebell swing

    Reduce load (20 lbs) and maintain reps

    Weight: 28/20 lbs (13/9 kg)

  • 8

    kettlebell deadlift

    Reduce load (20 lbs) and maintain reps

    Weight: 28/20 lbs (13/9 kg)

  • 9

    kettlebell broad jumps

    Reduce distance to 75m

  • 10

    kettlebell sit up

    Standard sit-ups instead.

  • 11

    left hand american kettlebell swing

    Reduce load (20 lbs) and maintain reps

    Weight: 28/20 lbs (13/9 kg)

  • 12

    kettlebell goblet squat

    Reduce load (20 lbs) and maintain reps

    Weight: 28/20 lbs (13/9 kg)

  • 13

    kettlebell lunges

    Bodyweight lunges or reduce distance to 75m.

  • 14

    kettlebell bent over row

    Reduce load (20 lbs) and maintain reps

    Weight: 28/20 lbs (13/9 kg)

  • 15

    right hand american kettlebell swing

    Reduce load (20 lbs) and maintain reps

    Weight: 28/20 lbs (13/9 kg)

  • 16

    kettlebell snatch

    Reduce load (20 lbs) and maintain reps

    Weight: 28/20 lbs (13/9 kg)

  • 17

    kettlebell plank

    Standard plank.

Scaled

Further reduce weight and alternate movements for higher accessibility.

  • 1

    alternating turkish get up

    Reduce load (15 lbs) and reps (5 per side)

    Weight: 20/15 lbs (9/7 kg)

  • 2

    kettlebell sumo deadlift high pull

    Reduce load (15 lbs) and maintain reps.

    Weight: 20/15 lbs (9/7 kg)

  • 3

    kettlebell clean

    Reduce load (15 lbs) and reps (25 total) using lighter kettlebell.

    Weight: 20/15 lbs (9/7 kg)

  • 4

    kettlebell jerk

    Reduce load (15 lbs) and reps (25 total) using lighter kettlebell.

    Weight: 20/15 lbs (9/7 kg)

  • 5

    kettlebell waiter walk

    Reduce weight to 15 lbs.

    Weight: 20/15 lbs (9/7 kg)

  • 6

    kettlebell figure 8 through legs

    Use lighter kettlebell (15 lbs).

    Weight: 20/15 lbs (9/7 kg)

  • 7

    american kettlebell swing

    Use lighter kettlebell (15 lbs).

    Weight: 20/15 lbs (9/7 kg)

  • 8

    kettlebell deadlift

    Use lighter kettlebell (15 lbs).

    Weight: 20/15 lbs (9/7 kg)

  • 9

    kettlebell broad jumps

    Reduce distance to 50m.

  • 10

    kettlebell sit up

    Standard sit-ups instead.

  • 11

    left hand american kettlebell swing

    Use lighter kettlebell (15 lbs).

    Weight: 20/15 lbs (9/7 kg)

  • 12

    kettlebell goblet squat

    Use lighter kettlebell (15 lbs).

    Weight: 20/15 lbs (9/7 kg)

  • 13

    kettlebell lunges

    Bodyweight lunges or reduce distance to 50m.

  • 14

    kettlebell bent over row

    Use lighter kettlebell (15 lbs).

    Weight: 20/15 lbs (9/7 kg)

  • 15

    right hand american kettlebell swing

    Use lighter kettlebell (15 lbs).

    Weight: 20/15 lbs (9/7 kg)

  • 16

    kettlebell snatch

    Use lighter kettlebell (15 lbs).

    Weight: 20/15 lbs (9/7 kg)

  • 17

    kettlebell plank

    Standard plank.

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