TabataMetconBenchmark39:00
Painstorm XXVI
Weightlifting
Gymnastics
Weightlifting
Gymnastics
Weightlifting
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
Tabata
39:00
Eight Tabatas in 39 Minutes:
Thruster
↳ 95/65 lbs (43/29 kg)
1 minRest
Pull-Up
1 minRest
Clean
↳ 135/95 lbs (61/43 kg)
1 minRest
Ring Dip
1 minRest
Deadlift
↳ 200/150 lbs (91/68 kg)
1 minRest
Handstand Push-Up
1 minRest
Kettlebell Swing
Kettlebell weight: 1.5/1 pood
1 minRest
Row
Coaching Tips
Strategy
- 1Pacing is crucial: plan your effort during each Tabata round to maintain energy for all movements.
- 2Focus on keeping Thrusters and Cleans unbroken if possible; consider two sets for Ring Dips and Deadlifts if fatigue sets in.
- 3Don't rush transitions; take a few deep breaths after each Tabata to reset before starting the next movement.
- 4Use the one-minute rest intelligently: hydrate and mentally prepare for the next round.
Safety Considerations
Technical Focus
Ensure proper alignment during overhead movements to avoid shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Row at a moderate pace to activate the large muscle groups.)
Mobility:
- 10 Shoulder Stretch - 30 sec(Hold and stretch shoulders and triceps.)
- 10 Hip Flexor Stretch - 30 sec(Keep hips loose for thrusters and cleans.)
- 10 Wrist Stretch - 30 sec(Prepare wrists for push-ups and ring dips.)
Activation:
3 rounds- 10 Air Squat(Focus on depth and proper squat mechanics.)
- 5-10 Push-Up(Engage core and maintain a straight body line.)
- 5 Pull-Up (Banded or Jumping)(Activates back and shoulders; can use bands for assistance.)
Scaling Options
Intermediate
Reduce load by approximately 20%.
- 1
thruster
Weight: 75/50 lbs (34/23 kg)
- 2
clean
Weight: 110/75 lbs (50/34 kg)
- 3
deadlift
Weight: 160/120 lbs (73/54 kg)
- 4
kettlebell swing
Weight: 1/0.5 lbs (0.45/0.23 kg)
Scaled
Reduce load by approximately 40%.
- 1
thruster
Weight: 60/40 lbs (27/18 kg)
- 2
clean
Weight: 80/60 lbs (36/27 kg)
- 3
deadlift
Weight: 120/90 lbs (54/41 kg)
- 4
kettlebell swing
Weight: 0.75/0.5 lbs (0.34/0.23 kg)
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