For TimeMetconBenchmark

Painstorm XXIII

21-15-9

Weightlifting

Gymnastics

Monostructural

Solo

Workout Details

For Time

For Time:

21-15-9 reps of:

Thruster

↳ 95/65 lbs (43/29 kg)

Clean

↳ 135/95 lbs (61/43 kg)

Deadlift

↳ 225/155 lbs (102/70 kg)

Pull-Up

Kettlebell Swing

↳ 52/35 lbs (24/16 kg)

Ring Dip

Handstand Push-Up

400 mRun

after each round

Coaching Tips

Strategy

1Pace yourself on the run; it's crucial to maintain energy for the heavier lifts that follow.
2For the Thrusters, consider breaking them into sets of 5 to keep your form under control as fatigue sets in.
3On the Cleans, focus on keeping the bar close to your body and using your hips effectively for power.
4Aim for unbroken sets on Pull-Ups and Ring Dips if possible; these movements can heavily tax upper body endurance.
5Utilize the Kettlebell Swings to actively recover your grip and legs before attacking the Deadlifts ahead of the run.

Safety Considerations

Technical Focus

Watch for proper depth and form to avoid injury; especially during weightlifting movements.

Recommended Warm-Up

General Warm-Up:

500m Row(Focus on a steady pace.)

Mobility Warm-Up:

5-10 Shoulder Stretch - 30 sec(Target the shoulders and thoracic spine.)
5-10 Hip Flexor Stretch - 30 sec(Important for front squatting.)
5-10 Hamstring Stretch - 30 sec(Maintain flexibility for deadlifts.)

Activation Mini-WOD:

2 rounds

10 Bodyweight Thruster(Lightweight or just bodyweight to practice form.)
10 Kettlebell Swing (Light)(Focus on hip hinge mechanics.)
5 Pull-Up (Assisted or Jumping)(Activate the upper body.)

Scaling Options

Intermediate

Reduce weight and modify some movements for better endurance.

1
thruster
Weight: 75/55 lbs (34/25 kg)
2
clean
Weight: 95/65 lbs (43/30 kg)
3
deadlift
Weight: 185/115 lbs (84/52 kg)
4
pull up
Banded Pull-Ups
5
kettlebell swing
Weight: 40/26 lbs (18/12 kg)
6
ring dip
Assisted Ring Dips
7
handstand push up
Pike Push-Ups
8
run

Scaled

Significantly reduce weights and substitute movements as needed.

1
thruster
Weight: 55/35 lbs (25/16 kg)
2
clean
Weight: 65/45 lbs (29/20 kg)
3
deadlift
Weight: 95/65 lbs (43/30 kg)
4
pull up
Ring Rows
5
kettlebell swing
Weight: 26/18 lbs (12/8 kg)
6
ring dip
Bench Dips
7
handstand push up
DB Shoulder Press
8
run

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