Workout Description

Why This Workout Is Extremely Hard

Huge total volume (550 reps plus 800 m of running), with advanced skills (muscle-ups, handstand push-ups) and extensive barbell cycling. While the loads are light, cumulative fatigue, grip/shoulder interference, and long duration make this a grueling test of stamina and resilience. Expect 35–60+ minutes for most, with elite athletes finishing closer to the lower end.

Benchmark Times for Painstorm IX

• Elite: <35:00
• Advanced: 40:00-45:00
• Intermediate: 50:00-55:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high volume across pressing, squatting, and pulling with light loads requires repeated submaximal sets and fatigue management, especially through shoulders, triceps, and legs.
• Endurance (7/10): Sustained effort for 35–60+ minutes with two runs and continuous movement. Heart rate stays elevated without full recovery, demanding aerobic capacity and smart pacing to prevent late-workout collapse.
• Flexibility (5/10): Overhead squats demand solid shoulder, thoracic, and hip mobility. Handstand push-ups require stable overhead positions and midline control under fatigue.
• Power (5/10): Box jumps and fast barbell cycling require repeated explosive efforts, but light loads and long duration reduce peak power demands.
• Speed (4/10): Pace must be sustainable. Brief sprints are counterproductive. Quick transitions and disciplined set management matter more than top-end speed.
• Strength (3/10): Loads are very light; strength is not the limiter. The workout emphasizes repeated barbell cycling and bodyweight movements rather than heavy lifting capacity.

Scaling Options

Scale to: MU → jumping MU or C2B/PU (1:1) • HSPU → pike/DB push press • Reduce ladder to 7-14-21-…-70 and 300m runs • Use empty bar/PVC, lower box, banded pull-ups, elevated push-ups

Scaling Explanation

These options preserve the long, shoulder-intensive chipper stimulus while matching skill and capacity, letting athletes keep moving with quality and appropriate intensity.

Intended Stimulus

A long, grinding chipper with controlled breathing and steady pacing. Keep sets small enough to avoid failure on muscle-ups and handstand push-ups. Move the light barbell efficiently and minimize rest between sets. The final third should feel like a sustained fight against shoulder and leg fatigue, not a redline sprint.

Coach Insight

Pace like a 10K: open smooth, settle early, and protect the shoulders and grip. Break before you need to. One tip: Commit to planned sets and short, timed rests (5–10 seconds). Don’t chase big sets early. Avoid failing reps on muscle-ups/HSPU, loose movement standards, and sloppy transitions—those cost more time than you think.

Benchmark Notes

Times range from beginners over 90 minutes to elites near 35 minutes. If you’re around 55 minutes, you’re intermediate. Break early, keep transitions tight, and avoid failure on gymnastics to stay within the benchmark windows.

Modality Profile

Majority is gymnastics: muscle-ups, handstand push-ups, pull-ups, push-ups, air squats, and box jumps. Weightlifting is substantial with four light barbell movements. Monostructural is limited to two short runs, contributing a smaller share of total time.

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

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