OtherHybridBenchmark30:00
Painstorm XXXV
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
Other
30:00
Buy-In:
-1Thruster
Use 75% of body weight
-1Muscle-Up
Perform same number of reps as Thrusters
AMRAP 30 Minutes:
250 mRow
250 mRun
Cash-Out:
-1Thruster
Same number from Buy-In
-1Muscle-Up
Same number from Buy-In
Coaching Tips
Strategy
- 1Pace the rowing and running segments to avoid burning out for the final cash-out.
- 2Try to maintain unbroken sets for Thrusters and Muscle-Ups to save transition time.
- 3Use the rest between movements to recover your breath, especially before the heavy cash-out section.
- 4For the Buy-In, pick a challenging yet achievable number of Thrusters to maximize your Muscle-Ups.
- 5Know your limits with Muscle-Ups; don’t push too hard to risk inefficiency.
Safety Considerations
Technical Focus
Ensure proper depth and hip drive during Thrusters.
Recommended Warm-Up
General Cardio Warm-Up:
- 2 min easy Row - 2 min
Mobility Work:
- 5 Shoulder Stretch - 30 sec(Focus on loosening up the shoulders.)
- 5 Hip Flexor Stretch - 30 sec each side(Ensure your hips are mobile for Thrusters.)
- 5 Thoracic Spine Rotation - 30 sec(Improve upper body mobility.)
Activation:
2 rounds- 5 Thruster(Light weight, focus on form.)
- 5 Muscle-Up Progression(Focus on transition strength, can use bands.)
Scaling Options
Intermediate
Reduce weight by ~20% and scale the number of reps for muscle-ups according to ability.
- 1
thruster
Reduce weight to 80% of body weight.
Weight: 120/90 lbs (54/41 kg)
- 2
muscle up
Transition to Band assisted Muscle-Ups or Ring Rows.
Scaled
Reduce weight by ~40% and simplified muscle-up variations.
- 1
thruster
Reduce weight further, to 60% of body weight.
Weight: 75/55 lbs (34/25 kg)
- 2
muscle up
Scale to Jumping Muscle-Ups or Ring Rows.