Workout Description
For time:
5 rounds of:
10 Cleans (60/40 kg)
15 Push-Ups
Then, continue into:
400 m Run
20 Barbell A Complexes (95/65 lb)
30 Pull-Ups
400 m Run
30 Box Jumps (24/20 in)
30 Thrusters (45/35 lb)
400 m Run
20 Barbell B Complexes (45/35 lb)
30 Ball Slams (20/14 lb)
400 m Run
30 Kettlebell Swings (50/30 lb)
50 Push-Ups
Barbell A Complex = 1 Hang Squat Clean + 1 Right-Leg Front Rack Lunge + 1 Left-Leg Front Rack Lunge + 1 Split Jerk
Barbell B Complex = 1 Hang Snatch + 1 Right-Leg Overhead Lunge + 1 Left-Leg Overhead Lunge
Why This Workout Is Extremely Hard
Very high total volume, multiple barbell complexes, four 400 m runs, and significant gymnastics density create an extremely long, grindy effort. Movement complexity includes squat cleans, split jerks, hang snatches, and overhead/front-rack lunges. Expect 45–90+ minutes for most, with major grip, shoulder, and midline fatigue alongside steady aerobic demand and muscular endurance limits.
Benchmark Times for Painstorm II
- Elite: <45:00
- Advanced: 52:30-60:00
- Intermediate: 67:30-75:00
- Beginner: >120:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High-rep push-ups, pull-ups, thrusters, complexes, and swings demand prolonged muscular endurance for shoulders, legs, and grip.
- Endurance (7/10): Four 400 m runs and sustained moving across many stations require a strong aerobic engine to keep output steady without long rests.
- Power (5/10): Cleans, snatches, jerks, and thrusters include explosive elements, but the long duration tempers all-out power expression.
- Flexibility (5/10): Front rack, overhead positions, and split jerk require shoulder, thoracic, and hip mobility to maintain safe, efficient positions under fatigue.
- Strength (4/10): Loads are moderate and repeatable rather than maximal; strength helps efficiency but max strength isn’t the limiter.
- Speed (3/10): The workout rewards steady pacing over sprinting; quick cycles help, but over-speeding early leads to breakdown later.
Scaling Options
Scale to: Lighter barbell loads across all pieces • Banded/ring rows for pull-ups and reduce final push-ups to 30–40 • Reduce complexes to 12–15 reps and runs to 200–300 m
Scaling Explanation
Adjusting load, gymnastic difficulty, and total volume preserves the long, grindy stimulus while keeping movement quality and pacing sustainable.
Intended Stimulus
Long, gritty chipper with steady pacing. Keep heart rate controlled, hands and shoulders working, and barbell reps smooth. The runs are recovery-ish; barbell complexes and push-ups/pull-ups tax grip and pressing. It should feel like a relentless grind where patience and small, sustainable sets outlast early heroics.
Coach Insight
Pace the opening 5 rounds. Singles or fast doubles on cleans, unbroken push-ups only if they’re easy. Treat each run as reset breathing.
One tip: pre-plan small sets with short rests on complexes and push-ups; avoid redlining early.
Common mistakes: over-cycling the bar early, ignoring grip management, and blowing up push-ups before the final 50.
Benchmark Notes
Times range from 120 minutes for newer athletes to 45 minutes for elites. Most mid-level athletes should expect 60–75 minutes. The barbell complexes and total push-up/pull-up volume slow pace significantly. Use these ranges to set a realistic goal and choose appropriate scaling.
Modality Profile
Weightlifting dominates with cleans, thrusters, two barbell complexes, swings, and ball slams. Gymnastics includes push-ups, pull-ups, and box jumps. Monostructural work is the four 400 m runs. Time and fatigue are mostly driven by loaded work with periodic aerobic breaks.
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