For TimeMetconBenchmark
Painstorm XXIX
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift
Bodyweight
Push-Up
Dumbbell Clean
1/2 Bodyweight
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the ladder; avoid going too fast at the start to ensure energy for later reps.
- 2Consider breaking Push-Ups into smaller sets if necessary to avoid muscle fatigue.
- 3For Dumbbell Cleans, keep the dumbbells close to your body to ensure efficient movement and reduce strain.
- 4Use your legs during the Deadlift to lift efficiently, focusing on hip drive and core activation.
- 5Take short, intentional breaks between sets to recover without losing significant time.
Safety Considerations
Technical Focus
Maintain a neutral spine during Deadlifts to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope
Mobility Work:
- 5 per leg Hamstring Stretch
- 10 Shoulder Dislocates
- 5 per side Hip Opener
Activation Sets:
2 rounds- 10 Bodyweight Deadlifts
- 8 Knee Push-Ups
- 5 Dumbbell Deadlifts (lightweight)
Scaling Options
Intermediate
Reduce Dumbbell weight to ~20% less than scale. Maintain all body movements at standard weight.
- 1
dumbbell clean
Use lighter dumbbells for cleans.
Weight: 60/30 lbs (27/14 kg)
Scaled
Reduce Dumbbell weight to ~40% less. Push-Ups on knees are allowed.
- 1
dumbbell clean
Use significantly lighter dumbbells.
Weight: 40/20 lbs (18/9 kg)
- 2
push up
Knee Push-Ups instead of standard.