For TimeMetconBenchmark
Painstorm XXXVII
Monostructural
Weightlifting
Solo
Workout Details
For Time
For Time:
500 mRow
5Barbell Complex
↳ 95/65 lbs (43/29 kg)
400 mRow
4Barbell Complex
↳ 95/65 lbs (43/29 kg)
300 mRow
3Barbell Complex
↳ 95/65 lbs (43/29 kg)
200 mRow
2Barbell Complex
↳ 95/65 lbs (43/29 kg)
100 mRow
1Barbell Complex
↳ 95/65 lbs (43/29 kg)
1 Barbell Complex consists of:
5Deadlift
5Hang Power Clean
5Front Squat
5Push Press
5Back Squat
Coaching Tips
Strategy
- 1Break the Barbell Complex into manageable sets, especially as reps decrease to maintain form.
- 2Pace yourself on the rower; avoid going too hard on initial rows to save energy for barbell work.
- 3Transition quickly between rowing and barbell complexes to keep heart rate elevated.
- 4Optimize the barbell complex by focusing on technique rather than speed to prevent breakdown in movement patterns.
- 5Use a steady rhythm on the rower to aid in recovery between the heavier lifts.
Safety Considerations
Technical Focus
Maintain proper posture during the complex to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Focus on smooth strokes.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- Thoracic Spine Rotation - 30 sec each side
- 10-15 Shoulder Dislocates(Use a band or PVC.)
Activation WOD:
2 rounds- 10 Air Squat(Focus on form.)
- 5-10 Push-Up(Warm-up shoulder and chest.)
Scaling Options
Intermediate
Reduce weights and distances
- 1
barbell complex
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduce weights and rowing distances
- 1
barbell complex
Use a lighter barbell or dumbbells
Weight: 55/35 lbs (25/16 kg)
- 2
row
Reduce distance by 50%.