For TimeMetconBenchmark
Painstorm XXXIX
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
0:00-5:00:
10Bodyweight Back Squat
Then:
800 mRun
10 Rounds of:
10Pull-Up
10Dumbbell Clean
↳ 45/30 lbs (20/14 kg)
10Walking Lunge
800 mRun
Coaching Tips
Strategy
- 1Maintain a steady, controlled pace during the bodyweight back squats to avoid fatigue early on.
- 2Break up pull-ups if necessary to maintain form and avoid excessive fatigue; consider sets of 5 if needed.
- 3For dumbbell cleans, focus on using your legs and hips; try to keep the elbows high and outside during the pull.
- 4Walking lunges should be performed with a straight chest and controlled movement; stepping too short may compromise balance.
- 5Aim to keep your runs at a manageable pace to help maintain energy levels throughout the chipper.
Safety Considerations
Technical Focus
Monitor for depth in back squats and proper pulling technique for pull-ups.
Recommended Warm-Up
General Warm-Up:
- 800 m Run(Easy pace.)
Mobility:
- 5 Hip Opener Stretch - 30 sec(Focus on mobility around the hips.)
- 5 Shoulder Stretch - 30 sec(To prep for the Pull-Ups and Dumbbell Cleans.)
- 5 Ankle Stretch - 30 sec(Prep for lunges and squats.)
Activation:
2 rounds- 5-10 Bodyweight Back Squat(Focus on range of motion.)
- 5-10 Push-Ups(Activate upper body.)
- 5-10 Walking Lunge(Focus on stability and balance.)
Scaling Options
Intermediate
Reduce weight and modify movements slightly.
- 1
bodyweight back squat
- 2
run
- 3
pull up
Banded Pull-Ups or Ring Rows
- 4
dumbbell clean
Weight: 36/24 lbs (16.33/10.89 kg)
- 5
walking lunge
Scaled
Significantly reduce weight and modify movements.
- 1
bodyweight back squat
- 2
run
Reduce distance to 400m.
- 3
pull up
Ring Rows
- 4
dumbbell clean
Weight: 27/15 lbs (12.25/6.8 kg)
- 5
walking lunge