Painstorm XXI
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Alternating
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Left Hand
↳ 50/35 lbs (23/16 kg)
Right Hand
↳ 50/35 lbs (23/16 kg)
Use One Pair of Dumbbells (50/35 lbs) Throughout
Note: Use one pair of Dumbbells (50/35 lb) throughout
Coaching Tips
Strategy
- 1Pace yourself during the burpees; consider breaking them into sets of 5 or 10 to maintain intensity throughout the workout.
- 2Focus on technique for weightlifting movements; prioritize form over speed to avoid injury, especially with the higher volume.
- 3Try to perform the Single-Arm Strict Presses unbroken, but be ready to rest as needed to maintain form.
- 4Use burpees as an active transition between heavier lifts; keep moving to prevent fatigue buildup before the next weightlifting section.
- 5Manage grip fatigue during high pulls and snatches by switching grips frequently.
Safety Considerations
Technical Focus
Ensure proper hip hinge for deadlifts and cleans.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row (or Bike)(Moderate intensity)
Mobility:
- 30 seconds each side Hip Flexor Stretch - 30 seconds
- 10-15 Shoulder Dislocates with Band
- 10-15 Cat-Cow Stretch
Activation:
2 rounds- 10 Deadlift (Light Weight)(Focus on form.)
- 10 Push Press (Light Weight)(Focus on explosive movement.)
Scaling Options
Intermediate
Reduce deadlift, clean, strict press, push press, push jerk, dumbbell swing, sumo deadlift high-pull, and snatch weights by about 20%.
- 1
deadlift
Weight: 40/28 lbs (18/12.6 kg)
- 2
clean
Weight: 40/28 lbs (18/12.6 kg)
- 3
single arm strict press
Weight: 40/28 lbs (18/12.6 kg)
- 4
push press
Weight: 40/28 lbs (18/12.6 kg)
- 5
push jerk
Weight: 40/28 lbs (18/12.6 kg)
- 6
dumbbell swing
Weight: 40/28 lbs (18/12.6 kg)
- 7
sumo deadlift high pull
Weight: 40/28 lbs (18/12.6 kg)
- 8
snatch
Weight: 40/28 lbs (18/12.6 kg)
- 9
man maker
Weight: 40/28 lbs (18/12.6 kg)
Scaled
Reduce deadlift, clean, strict press, push press, push jerk, dumbbell swing, sumo deadlift high-pull, and snatch weights by about 40%.
- 1
deadlift
Weight: 30/21 lbs (13.6/9.5 kg)
- 2
clean
Weight: 30/21 lbs (13.6/9.5 kg)
- 3
single arm strict press
Weight: 30/21 lbs (13.6/9.5 kg)
- 4
push press
Weight: 30/21 lbs (13.6/9.5 kg)
- 5
push jerk
Weight: 30/21 lbs (13.6/9.5 kg)
- 6
dumbbell swing
Weight: 30/21 lbs (13.6/9.5 kg)
- 7
sumo deadlift high pull
Weight: 30/21 lbs (13.6/9.5 kg)
- 8
snatch
Weight: 30/21 lbs (13.6/9.5 kg)
- 9
man maker
Weight: 30/21 lbs (13.6/9.5 kg)