Workout Description

Why This Workout Is Extremely Hard

Massive total volume (>800 reps) plus 1.6 km of running and advanced gymnastics under fatigue. Repeated descending ladders across six domains require sustained output for 60–90 minutes for most. Grip, pressing stamina, and single-limb control are heavily taxed. Loads aren’t maximal, but cumulative fatigue and complexity make this a prolonged, brutal test.

Benchmark Times for Painstorm VII

• Elite: <55:00
• Advanced: 60:00-65:00
• Intermediate: 70:00-75:00
• Beginner: >140:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep squats, push-ups, pull-ups, dips, and 200+ dumbbell snatches demand relentless muscular endurance, especially in pressing and posterior chain under prolonged fatigue.
• Endurance (8/10): Four 400m runs plus a very long continuous effort drive a strong aerobic component. Expect sustained breathing work with limited chances to fully recover between segments.
• Power (5/10): Box jumps, snatches, and the clean-thruster demand explosive hip extension, but the long duration shifts emphasis from peak power to sustainable cycling.
• Flexibility (4/10): Pistols, HSPU, and deep squat standards require solid ankle, hip, and shoulder mobility. Limited ROM will slow transitions and increase energy cost.
• Speed (4/10): This is not a sprint. Athletes who rush early often crash. Sustainable cadence and quick but calm transitions beat raw speed over this duration.
• Strength (3/10): Loads are moderate (50/35 lb) and bodyweight dominant. Strength matters for strict or kipping control, but maximal force production isn’t the limiter here.

Movements

• Push-Up
• Air Squat
• Ring Dip
• Dumbbell Burpee
• Dumbbell Hang Squat Clean Thruster
• Pistol
• Run
• Dumbbell Snatch
• Box Jump
• Handstand Push-Up
• Pull-Up

Scaling Options

Scale to: 35/20 lb DB and banded pull-ups/dips • Pike HSPU or 1:1 DB push press (light) and assisted pistols/alt box step-ups • Shorten runs to 300m and reduce each ladder by 20–30%

Scaling Explanation

These options preserve the workout’s long, mixed-modal stamina stimulus while adjusting skill, loading, and volume to maintain steady movement and safe mechanics.

Intended Stimulus

A long, gritty grinder. Move steadily with deliberate pacing, avoid redlining, and keep transitions short. Break early on push-ups, pull-ups, dips, and HSPU to protect pressing stamina. Snatches and DB complexes should be smooth singles or small sets. Runs are controlled recovery—breathe, then re-enter with composure. Aim for sustainable, unbroken movement quality late.

Coach Insight

Pace the first two segments at 70–75%. If you feel great by the second run, you’re on track; if not, downshift and chip away. Big tip: Protect your pressing—planned small sets with short rests beat blow-ups. Avoid death grips on DB snatches, sloppy ROM on pistols/HSPU, and jogging transitions. Chalk before you need it; shake out arms on every run.

Benchmark Notes

Times range from 55 minutes for elite athletes to 120+ minutes for beginners. Use the levels to estimate pacing and whether to scale. If you’re trending beyond the L3-L4 windows by mid-workout, reduce reps or loading to stay within an appropriate training stimulus.

Modality Profile

Nearly half the workout is gymnastics: squats, push-ups, pull-ups, dips, HSPU, pistols, and the burpee component. Weightlifting is substantial via high-volume dumbbell snatches and hang squat clean thrusters. Monostructural work is the four 400m runs, which influence pacing but occupy less total time than the other segments.

Similar Workouts to Painstorm VII

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

• Painstorm II (91% similar) - For time: 5 rounds of: 10 Cleans (60/40 kg) 15 Push-Ups Then, continue into: 400 m Run 20 Barbell A...
• Painstorm XXVIII (91% similar) - For time: 800 meter Run 50 Box Jumps (20 in) 10 Pull-Ups 40 Overhead Squats (95/65 lb) 10 Pull-Ups 3...
• The Don (91% similar) - For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees...
• Painstorm XXI (90% similar) - For time: 30 Burpees 30 Dumbbell Deadlifts 30 Burpees 30 Dumbbell Cleans 30 Burpees 30 Single-Arm St...
• Painstorm IX (90% similar) - For time: 400 meter Run 10 Muscle-Ups 20 Handstand Push-Ups 30 Overhead Squats (45/35 lb) 40 Pull-Up...
• Kabul (89% similar) - For time: 8 rounds: 13 Deadlifts (155/105 lb) 13 AbMat Sit-Ups 13 Push-Ups 13 Pull-Ups 13 Kettlebell...
• Miagi (88% similar) - For time: 50 Deadlifts (135/95 lb) 50 Double Kettlebell Swings (24/16 kg per hand) 50 Push-Ups 50 Cl...
• Painstorm XXXIX (88% similar) - For Time From 0:00-5:00 complete: 10 x Bodyweight Back Squats as few sets/reps as you can with best ...

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