Workout Description

Why This Workout Is Very Hard

High total volume, mixed modalities, and advanced gymnastics drive difficulty. Six 400 m runs (2,400 m total) keep the heart rate elevated while 45 bodyweight deadlifts, 45 pull-ups, 63 kettlebell swings, and 36 handstand push-ups tax posterior chain, shoulders, and grip. The workout demands consistent pacing, strong kipping mechanics, and smart set management over 25–40 minutes.

Benchmark Times for Painstorm VI

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Nearly 200 loaded and gymnastic reps challenge posterior chain, shoulders, and grip. Strategic breaks with short rests are key to maintaining output across six total rounds.
• Endurance (7/10): Six 400s create sustained aerobic demand with high heart rate for 25–40 minutes. Success requires consistent run splits, efficient breathing, and quick transitions without long rests.
• Speed (6/10): Faster cycle rates and minimal chalk breaks matter. Efficient set management and snappy runs separate top times from mid-pack efforts.
• Strength (4/10): Bodyweight deadlifts and pressing strength matter, but loads are submaximal. This tests strength under fatigue rather than one-rep max capability.
• Power (4/10): Hip drive in swings and dynamic kipping benefit from explosiveness, yet the workout emphasizes sustained effort more than peak power.
• Flexibility (3/10): Adequate shoulder and thoracic mobility support overhead swings and HSPU. Hip hinge and hamstring range affect deadlifts, but demands remain standard ROM.

Movements

• Kettlebell Swing
• Deadlift
• Run
• Handstand Push-Up
• Pull-Up

Scaling Options

Scale to: Deadlift 60–70% bodyweight, 12 Pull-Ups, KB 44/26 lb, 9 HSPU • Ring Rows or banded pull-ups, pike push-ups or DB strict press (35/20), Russian swings • 300 m runs and 2 rounds per section (2 + 2) to preserve intensity

Scaling Explanation

These options reduce load, volume, or skill to keep continuous movement, manageable sets, and a similar time domain while preserving the posterior-chain, shoulder, and aerobic stimulus.

Intended Stimulus

A sustained grinder with controlled run pacing and repeatable sets. The first section should feel like tempo intervals you can maintain; the second section turns shoulder-intensive. Grip should be challenged but never blown up. Aim for consistent 400 m splits, minimal chalking, and planned breaks that keep you moving without redlining.

Coach Insight

Pace the runs at a sustainable effort—slower than mile pace, faster than easy jog. Break deadlifts and pull-ups early to protect grip. Biggest tip: Strictly cap your between-set rest (3–5 breaths) and get back on the next set. Avoid opening unbroken if it forces long breaks later. No-fail the HSPU—keep 2–4 rep chunks with quick shakes.

Benchmark Notes

If you finish under 35 minutes, you’re on track. Breaking 31 minutes is advanced, and sub-27 is elite. Expect the second half (swings/HSPU) to feel slower; if your first three rounds are over 18 minutes, you’ll need tighter sets, faster runs, or better transitions to hit higher tiers.

Modality Profile

Running occupies a large portion of time (six 400s), driving the monostructural share. Gymnastics volume is substantial with pull-ups and HSPU. Weightlifting shows up via bodyweight deadlifts and kettlebell swings but comprises a smaller time share relative to the runs and gymnastics.

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