Workout Description

Why This Workout Is Extremely Hard

This is a massive, single-pass chipper with 760 total reps and two time-consuming complexes. It blends high-volume gymnastics with loaded movements, significant grip demand, and continuous full-body effort. Most athletes will work 80–150+ minutes, requiring careful pacing, smart partitioning, and excellent movement efficiency. The skill and endurance demands push well beyond classic benchmark difficulty.

Benchmark Times for Painstorm III

• Elite: <80:00
• Advanced: 100:00-120:00
• Intermediate: 130:00-140:00
• Beginner: >200:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Hundreds of reps across full-body movements require repetitive contractions and fatigue resistance, especially in grip, midline, and posterior chain.
• Endurance (9/10): Sustained, long-duration effort with minimal true rest periods demands aerobic capacity to keep moving for 80–150+ minutes without redlining.
• Flexibility (5/10): Adequate mobility is needed for deep squats, stable overhead positions in get-ups, and safe hinging, though extremes aren’t required.
• Power (4/10): Explosive hip drive helps on swings, cleans, and jumps, but the sheer volume shifts emphasis away from peak power output.
• Strength (4/10): Strength matters for safe, repeatable clean and jerks and Turkish get-ups, but loads should be moderate to allow high total volume.
• Speed (3/10): This is not a sprint; quick transitions help, but steady pacing and controlled sets trump raw cycling speed.

Movements

• Sit-Up
• Clean and Jerk
• Wall Ball Shot
• Box Jump
• Pull-Up
• Kettlebell Swing
• Burpee
• Knee-to-Elbow
• Push-Up
• Air Squat
• Turkish Get-Up
• Lunge

Scaling Options

Scale to: 50 reps each • Light loads for C&J/TGU you can do sets of 5–10 • Ring rows + hanging knee raises • Step-ups for box jumps • 10–14 lb wall ball, 26/18 lb KB

Scaling Explanation

These options reduce volume and loading while preserving movement patterns, grip demand, and the long, steady pacing stimulus.

Intended Stimulus

A long, grinding chipper that feels like steady cardio with waves of muscular fatigue. You should move continuously with short breaks, never redline, and keep your grip and midline from failing. The goal is consistent pacing and quality reps, not speed. Finish knowing you managed energy, transitions, and technique under fatigue.

Coach Insight

Pace the first three movements at 70–75% effort. Break pull-ups and knees-to-elbows early (e.g., 5–10s) to protect your grip and midline. The one tip: Pick sustainable sets from rep one. Avoid failure and keep rests timed (5–10 breaths max). Common mistakes: Going unbroken early, rushing the get-ups, sloppy wall-ball depth/targets, and ignoring hand care and chalk management.

Benchmark Notes

Times range from 200 minutes (beginner finishing) down to 80 minutes (elite). If you’re near the middle tiers, expect 120–140 minutes. Use these to choose loads and scales that let you keep moving with short rests, avoid failure, and maintain safe mechanics throughout.

Modality Profile

Most of the work is gymnastics: sit-ups, box jumps, pull-ups, burpees, knees-to-elbows, push-ups, and air squats. Weightlifting elements include wall balls, kettlebell swings, clean and jerks, and Turkish get-ups with lunges. There’s no pure monostructural component, but the length creates a strong cardio demand.

Similar Workouts to Painstorm III

If you enjoy Painstorm III, you might also like these similar CrossFit WODs:

• Painstorm XIII (90% similar) - 3 Rounds for Time 200 meter Beck's Burpees* 15 Deadlifts (Bodyweight) 15 Pull-Ups Then 3 Rounds of:...
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• Painstorm II (86% similar) - For time: 5 rounds of: 10 Cleans (60/40 kg) 15 Push-Ups Then, continue into: 400 m Run 20 Barbell A...
• Painstorm IX (86% similar) - For time: 400 meter Run 10 Muscle-Ups 20 Handstand Push-Ups 30 Overhead Squats (45/35 lb) 40 Pull-Up...
• Painstorm XXI (86% similar) - For time: 30 Burpees 30 Dumbbell Deadlifts 30 Burpees 30 Dumbbell Cleans 30 Burpees 30 Single-Arm St...
• Painstorm XI (86% similar) - For time: 100 m Run 10 Muscle-Ups 200 m Run 20 Handstand Push-Ups 300 m Run 30 Overhead Squats (45/3...

These WODs similar to Painstorm III share comparable training demands, time domains, and movement patterns.