Workout Description

Why This Workout Is Extremely Hard

Huge volume of gymnastics and kettlebell work, moderate load, and over 2.6 km of running before a 10-minute snatch AMRAP. Expect 45–60+ minutes of total work for most athletes. Grip, pulling, and pressing stamina are heavily taxed, with pacing and aerobic capacity determining success more than raw strength.

Benchmark Times for Painstorm I

• Elite: <30:00
• Advanced: 34:00-38:00
• Intermediate: 41:00-45:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps of swings, pull-ups, and push-ups tax grip, lats, and pressing endurance. The 10-minute snatch AMRAP further tests sustained output and repeatability under fatigue.
• Endurance (8/10): Steady running plus a long continuous effort requires robust aerobic capacity. Expect a high but controlled heart rate across 45+ minutes with a short transition into the 10-minute snatch finisher.
• Power (5/10): Kettlebell swings and snatches depend on explosive hip drive. Efficient power helps cycle reps faster and reduce fatigue across high volume, even though the overall pace is controlled.
• Speed (4/10): There are sprint opportunities on shorter runs and small sets, but the workout rewards sustainable pace and quick transitions more than raw sprint speed.
• Strength (3/10): Loads are moderate and bodyweight-focused. Maximal strength is not the limiter, though stronger athletes maintain better positions and larger sets as fatigue mounts.
• Flexibility (2/10): Requires sufficient shoulder and thoracic mobility for safe overhead positions in swings/snatches and full extension on pull-ups. No extreme ranges, but tight shoulders can reduce efficiency.

Movements

• Push-Up
• Kettlebell Swing
• Run
• Kettlebell Snatch
• Pull-Up

Scaling Options

Scale to: Beginner — 300m runs; 15 Russian KB swings 35/26; ring rows; push-ups on box; AMRAP single-arm DB snatch 35/20 • Intermediate — 400m; 21 KB swings 44/26; jumping or banded pull-ups; chipper as written; AMRAP snatch 44/26 • Gymnastics focus — keep runs/loads; banded pull-ups; elevated push-ups; AMRAP snatch 35/26

Scaling Explanation

These options preserve the workout’s aerobic grind and grip-intensive stimulus by adjusting assistance, range of motion, loading, and distances while keeping the structure and intent intact.

Intended Stimulus

A long, grindy mixed-modal effort. Hold a sustainable aerobic pace from the start, protecting grip and shoulders for the later high-volume sets. Runs should feel steady, not sprints. Break upper-body sets early to avoid failure. The snatch AMRAP is smooth, continuous cycling—no redline, just relentless, repeatable reps.

Coach Insight

Open conservative and keep transitions tight. Cap unbroken sets before failure—small, quick breaks beat long shakeouts. Most important: Manage grip. Mix grips on pull-ups, hinge from hips on swings/snatches, and keep the handle deep in the palm. Avoid sprinting early, over-relying on kipping without lat tension, and letting push-ups fail—grease the groove with consistent set sizes.

Benchmark Notes

Time levels reflect expected finish times for Part A (for time). Beginners may exceed 60 minutes; advanced athletes can finish near 30–38 minutes. For Part B, aim for 80–150 single-arm snatches in 10 minutes depending on load, grip management, and steady pacing.

Modality Profile

Large gymnastics volume (pull-ups, push-ups) drives the gymnastics share. Running across multiple distances contributes steady monostructural work. Weightlifting time is significant from high-rep swings and the 10-minute single-arm snatch AMRAP, balancing the distribution.

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