Workout Description

Why This Workout Is Very Hard

Moderate barbell loading for complex cycling, significant upper-body volume (30 pull-ups, 60 push-ups), a run finisher, and recurring static dumbbell holds create heavy grip interference and muscular fatigue. Expect long-ish time under tension, limited recovery, and strategy-dependent pacing. Advanced athletes can push; most will need deliberate sets and transition management to avoid blow-ups.

Benchmark Times for Painstorm V

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 17:00-18:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High time-under-tension: 15 barbell complexes, 30 pull-ups, 60 push-ups, and recurring static holds tax muscular endurance heavily.
• Endurance (6/10): One run plus sustained, steady work windows between holds demand moderate aerobic capacity to keep moving without long breaks.
• Power (5/10): Barbell complexes reward crisp pulls and punches, but sustained sets and fatigue temper maximal explosiveness.
• Speed (5/10): Limited by scheduled holds and grip fatigue; efficient transitions and short, quick sets drive faster times.
• Strength (4/10): Loads are moderate rather than maximal; emphasis is on cycling strength and maintaining positions under fatigue, not 1RM strength.
• Flexibility (3/10): Front rack and overhead positions require adequate shoulder and thoracic mobility; not extreme, but poor mobility will slow cycling.

Movements

• Push Press
• Push-Up
• Back Squat
• Front Squat
• Power Clean
• Dumbbell Hold
• Run
• Pull-Up

Scaling Options

Scale to: 30/20 kg barbell + banded or ring rows + elevated or knee push-ups • Keep load but reduce reps to 10 Bear Complexes/20 Pull-Ups/40 Push-Ups • Keep reps but change the hold to 25/12.5 kg or 30-second holds every 3:00

Scaling Explanation

These options reduce load, skill, or interference while preserving the chipper structure, grip challenge, and time-under-tension stimulus.

Intended Stimulus

Grindy, high-tension chipper with deliberate pacing. The barbell should feel manageable in small sets but punishing when rushed. Pull-ups and push-ups should be broken early to protect the grip and triceps. The run is a steady effort to finish strong. The dumbbell holds create forced pauses that spike grip fatigue and test composure.

Coach Insight

Pace the barbell: steady singles or small touch-and-go sets with short, planned rests. Break gymnastics early and often—don’t wait for failure. The one tip: protect your grip. Chalk quickly, shake out, and relax your hands whenever possible between holds. Common mistakes: going unbroken early, death-gripping the bar, ignoring hold timings, and blowing up push-ups with big sets.

Benchmark Notes

Times reflect a version with a 45-second dumbbell hold every 3 minutes. Beginner athletes may need 30+ minutes; advanced athletes can finish near 14–18 minutes with tight sets and minimal chalk breaks. If your gym uses a different hold interval, adjust expectations by adding or subtracting ~45 seconds per extra/reduced interval crossed.

Modality Profile

Weightlifting dominates via the barbell Bear Complex and recurring dumbbell holds. Gymnastics volume (pull-ups, push-ups) is substantial and grip-heavy. Monostructural work is limited to a single 400 m run, which influences pacing but represents a smaller share of total time.

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