OtherMetconBenchmark35:00
Painstorm XXXIII
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
Other
35:00
3 Rounds for Total Reps in 35 minutes:
In 5 minutes, complete:
400 mRun
Ground-to-Overhead
↳ 135/95 lbs (61/43 kg)
Rest 1 minute
In 5 minutes, complete:
400 mRun
Muscle-Up
Rest 1 minute
Coaching Tips
Strategy
- 1Pace the runs to avoid fatigue before the lifts and muscle-ups.
- 2Keep the ground-to-overhead reps as unbroken as possible to maximize efficiency.
- 3For muscle-ups, engage the core and focus on a strong pull to avoid 'dipping' at the transition.
- 4Use the rest time wisely to hydrate and mentally prepare for the following round.
- 5Transition quickly between movements to maximize work time.
Safety Considerations
Technical Focus
Ensure proper form when transitioning from the ground to overhead to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 500 Row - 2-3 min(Maintain a steady pace.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec(Focus on shoulder mobility.)
- 5 Hip Flexor Stretch - 30 sec(Open up hips to prepare for running.)
- 5 Wrist Stretch - 30 sec(Good for muscle-up preparations.)
Activation Warm-Up:
2 rounds- 5 Light Ground-to-Overhead(Use 50% of the working weight (67.5/47.5 lbs).)
- 5-10 Pull-Ups or Ring Rows(Activate the upper body.)
- 50 Mini Runs - 30 sec(Short sprints to prepare for the 400m runs.)
Scaling Options
Intermediate
Reduce running distance and weight for ground-to-overhead by about 20%.
- 1
ground to overhead
Adjust weight to 110/75 lbs.
Weight: 110/75 lbs (50/34 kg)
- 2
muscle up
Use banded pull-ups and dips.
Scaled
Reduce running distance, substitute ground-to-overhead with dumbbell press or lighter weight, and use banded pull-ups for muscle-ups.
- 1
ground to overhead
Adjust weight to 80/55 lbs.
Weight: 80/55 lbs (36/25 kg)
- 2
muscle up
Use banded pull-ups and ring dips.