Painstorm XXXIV
Workout Details
For Time:
↳ 155/0 lbs (70/0 kg)
24/20 in box
↳ 40/20 lbs (18/9 kg)
2x40/20 lbs dumbbells
↳ 135/95 lbs (61/43 kg)
↳ 45/25 lbs (20/11 kg)
45/25 lb plate
Coaching Tips
Strategy
- 1Break up muscle-ups into manageable sets, aiming for 3-5 at a time if needed.
- 2Focus on driving through heels during thrusters to maintain a strong lift.
- 3On box jumps, consider stepping down to conserve energy for later movements.
- 4Pace yourself during Double-Unders; it's better to stay steady than to go all out and trip.
- 5Use a tight core for Toes-to-Bars to minimize swing and improve efficiency.
- 6Transition quickly between movements to maintain your flow and stay within your target time.
Safety Considerations
Technical Focus
Ensure proper form on muscle-ups to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min(Maintain a steady pace.)
Mobility Work:
- 10 Shoulder Dislocates(With a PVC pipe or broomstick.)
- 5 each leg Hip Flexor Stretch(Hold each stretch for 15-20 seconds.)
- 5 each leg Pigeon Pose(Hold each position for 20 seconds.)
Activation Drills:
2 rounds- 3-5 Muscle-Up Progressions(Focus on kip and transition.)
- 5 Light Cleans(Use an empty barbell or light weight.)
- 10 Bodyweight Thrusters(Focus on form.)
Scaling Options
Intermediate
Reduce weights by ~20% and perform banded muscle-ups if necessary.
- 1
clean
Weight: 125/ lbs (57/ kg)
- 2
toes to bar
Knees to chest
- 3
box jump
Step down option
- 4
muscle up
Banded Muscle-Ups
- 5
dumbbell push press
Weight: 30/15 lbs (14/7 kg)
- 6
double under
Single-Under
- 7
thruster
Weight: 105/75 lbs (48/34 kg)
- 8
pull up
Banded Pull-Ups
- 9
burpee
- 10
overhead walking lunge
Weight: 35/15 lbs (16/7 kg)
Scaled
Reduce weights by ~40% and use modifications for upper-body gymnastics.
- 1
clean
Weight: 95/ lbs (43/ kg)
- 2
toes to bar
Knees to chest
- 3
box jump
Step down option
- 4
muscle up
Ring Rows + Jump Dips
- 5
dumbbell push press
Weight: 20/10 lbs (9/5 kg)
- 6
double under
Single-Under
- 7
thruster
Weight: 80/55 lbs (36/25 kg)
- 8
pull up
Ring Rows
- 9
burpee
- 10
overhead walking lunge
Weight: 25/15 lbs (11/7 kg)