For TimeMetconBenchmark
Painstorm XXXVI
10-9-8-7-6-5-4-3-2-1
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift
2 x Bodyweight
Push Press
Bodyweight
Weighted Pull-Up
50% Bodyweight
Coaching Tips
Strategy
- 1Pace yourself through the ladder format. Early rounds may feel easy, but fatigue will build quickly.
- 2Break up the deadlifts into manageable sets (e.g., 5-5-5) if needed to maintain form as fatigue sets in.
- 3Keep push presses unbroken if possible for efficiency, but don't hesitate to rest the bar on your shoulders for a moment if needed.
- 4Choose an efficient way to transition between movements to save time, especially between the pull-ups and the deadlifts.
- 5Focus on controlled descents during weighted pull-ups, maintaining tension to prepare for the next repetition.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and pull-ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 5 min Row or Bike - 5 min(Light pace to get the heart rate up.)
Mobility:
- Hamstring Stretch - 30 sec each side(Focus on stretching the posterior chain.)
- Shoulder Dislocates with a Band - 1 min(Helps to prepare the shoulders.)
- Lat Stretch - 30 sec each side(Open up the lats for pull-ups.)
Activation:
2 rounds- 5 Deadlifts (light weight, 50% of workout weight)(Focus on form and speed.)
- 5 Push Press (light weight, 40% of workout weight)(Focus on strong hip drive.)
- 5 Assisted Pull-Ups or Ring Rows(Preps the upper body for weighted pull-ups.)
Scaling Options
Intermediate
Reduce weight for pull-ups and press, but maintain deadlift weight.
- 1
deadlift
Weight: 240/160 lbs (109/73 kg)
- 2
push press
Weight: 180/120 lbs (82/54 kg)
- 3
weighted pull up
Banded Pull-Ups
Weight: 100/70 lbs (45/32 kg)
Scaled
Further reduce weights and use different progressions for pull-ups.
- 1
deadlift
Weight: 180/120 lbs (82/54 kg)
- 2
push press
Weight: 120/80 lbs (54/36 kg)
- 3
weighted pull up
Ring Rows
Weight: 50/30 lbs (23/14 kg)