Painstorm XXXVIII
Workout Details
For Total Reps in 21 Minutes:
0:00-15:00
3 Rounds of:
↳ 132/88 lbs (60/40 kg)
Max reps
↳ 132/88 lbs (60/40 kg)
Max reps
↳ 132/88 lbs (60/40 kg)
Max reps
↳ 132/88 lbs (60/40 kg)
Max reps
Max calories
Rest 1 Minute
16:00-21:00
AMRAP of:
Coaching Tips
Strategy
- 1Pace yourself during the first 15 minutes, aiming for consistent effort rather than all-out intensity. Transition quickly between movements to maximize time under tension.
- 2Aim to keep your deadlifts and the other lifts as unbroken as possible while maintaining form. Rest briefly when necessary, ideally no more than 10 seconds per movement.
- 3During the calorie row, find a strong but sustainable pace; this is where you can gain valuable seconds but don’t exhaust yourself completely for the muscle-ups.
- 4For the muscle-ups, ensure you have a plan for how to approach them; consider whether you'll do singles or try to string together a few. Gather momentum from your body and keep your core engaged.
Safety Considerations
Technical Focus
Kinetic chain alignment during weightlifting movements; ensure proper technique to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- 1 min Rowing - 1 min easy(Easy pace to warm up.)
Mobility Focus:
- 5 per side Hip Flexor Stretch - 30 sec(Open up hips for squats and deadlifts.)
- 10 Shoulder Dislocations - 1 min(Use a band or PVC pipe.)
- 5 per side Wrist Stretches - 1 min(Prepare wrists for muscle-ups and bar work.)
Activation Set:
2 rounds- 10 Deadlift (light) - 1 min(Focus on form, light weight.)
- 5 Hang Power Clean (light) - 30 sec(Emphasize technique.)
- 5 Push Press (light) - 30 sec(Focus on leg drive.)
Scaling Options
Intermediate
Reduce weight by approximately 20% and use modified versions of more advanced movements.
- 1
deadlift
Standard Deadlifts
Weight: 106/70 lbs (48/32 kg)
- 2
hang power clean
Standard Hang Power Cleans
Weight: 106/70 lbs (48/32 kg)
- 3
push press
Standard Push Presses
Weight: 106/70 lbs (48/32 kg)
- 4
front squat
Standard Front Squats
Weight: 106/70 lbs (48/32 kg)
- 5
muscle up
Ring Rows
Scaled
Reduce weight by approximately 40% and use easier variations of the more complex movements.
- 1
deadlift
Standard Deadlifts
Weight: 80/53 lbs (36/24 kg)
- 2
hang power clean
Standard Hang Power Cleans
Weight: 80/53 lbs (36/24 kg)
- 3
push press
Standard Push Presses
Weight: 80/53 lbs (36/24 kg)
- 4
front squat
Standard Front Squats
Weight: 80/53 lbs (36/24 kg)
- 5
muscle up
Jumping Muscle-Ups