AMRAPHybridBenchmark47:00

Painstorm XX

Gymnastics

Weightlifting

Monostructural

Solo

Workout Details

AMRAP

47:00

AMRAP in 47 Minutes:

1 minHandstand Push-Up

1 minMuscle-Up

1 minAir Squat

1 minSit-Up

1 minPull-Up

1 minRest

1 minKettlebell Swings

↳ 35.2/26.4 lbs (16/12 kg)

1 minLeft-Arm Kettlebell Snatches

↳ 35.2/26.4 lbs (16/12 kg)

1 minKettlebell Walking Lunges

↳ 35.2/26.4 lbs (16/12 kg)

1 minRight-Arm Kettlebell Snatches

↳ 35.2/26.4 lbs (16/12 kg)

1 minKettlebell Goblet Squats

↳ 35.2/26.4 lbs (16/12 kg)

1 minRest

1 minPush Press

↳ 88.2/66.1 lbs (40/30 kg)

1 minSumo Deadlift High-Pull

↳ 88.2/66.1 lbs (40/30 kg)

1 minSplit Jerk

↳ 88.2/66.1 lbs (40/30 kg)

1 minPower Clean

↳ 88.2/66.1 lbs (40/30 kg)

1 minThruster

↳ 88.2/66.1 lbs (40/30 kg)

1 minRest

1 minBurpee

1 minSprints

1 Sprint = 10m

1 minPull-Up

1 minShoulder Press

↳ 88.2/66.1 lbs (40/30 kg)

1 minCalorie Row

1 minRest

Repeat the above for a total of 2 Rounds in 47 minutes

Coaching Tips

Strategy

1Pace yourself and focus on form, particularly for the handstand push-ups and muscle-ups. Breaking these into manageable sets can prevent early fatigue.
2During kettlebell movements, ensure you are using your hips effectively to generate power and maintain a neutral spine throughout.
3For the weightlifting portions, consider breaking into smaller sets, especially on push presses and thrusters, to maintain technique until the end of the AMRAP.
4Transition quickly between movements but ensure you are steady and ready to maintain form, especially after bodyweight exercises into kettlebell lifts.
5Use the rest periods to hydrate and ensure your breathing returns to normal before moving to the next set of movements.

Safety Considerations

Technical Focus

Maintain good posture and alignment during overhead movements to avoid shoulder strain.

Recommended Warm-Up

General Warm-Up:

Row - 2 min easy(Focus on a steady pace.)

Mobility Focus:

5 each side Shoulder Stretch(Warm up shoulders for overhead movements.)
5 each side Hip Flexor Stretch(Prepare hips for lunges.)
5 each side Wrist Stretch(Loosen wrists for the pull-ups and kettlebell lifts.)

Activation Mini-WOD:

2 rounds

5-10 Push-Ups(Focus on quality reps.)
10 Kettlebell Swings(Light kettlebell for activation.)
10 Air Squats(Focus on depth and control.)

Scaling Options

Intermediate

Slightly reduce weight for movements requiring a barbell and modify some advanced movements.

1
handstand push up
Pike Push-Ups
2
muscle up
Pull-Ups + Dips
3
pull up
Banded Pull-Ups
4
push press
Weight: 70/50 lbs (31.8/22.7 kg)
5
sumo deadlift high pull
Weight: 70/50 lbs (31.8/22.7 kg)
6
split jerk
Weight: 70/50 lbs (31.8/22.7 kg)
7
thruster
Weight: 70/50 lbs (31.8/22.7 kg)

Scaled

Reduce the complexity of some movements and decrease weight significantly.

1
handstand push up
Incline Push-Ups
2
muscle up
Ring Rows
3
pull up
Ring Rows
4
push press
Weight: 45/35 lbs (20.4/15.9 kg)
5
sumo deadlift high pull
Weight: 45/35 lbs (20.4/15.9 kg)
6
split jerk
Weight: 45/35 lbs (20.4/15.9 kg)
7
thruster
Weight: 45/35 lbs (20.4/15.9 kg)

Discover More Workouts

AMRAPMetconGymnastics

TK

20:00

Strict Pull-UpBox JumpKettlebell Swing

View Workout

AMRAPMetcon

Open 24.2

20:00

RowDeadliftDouble-Under

View Workout

For TimeMetcon

Burptacular

10-9-8-7-6-5-4-3-2-1

BurpeeKettlebell ThrusterKettlebell Sumo Deadlift High-Pull+1 more

View Workout