Workout Description
For time:
15 Muscle-Ups
Then, 5 rounds of:
15 reps of: 1 Snatch Balance + Overhead Lunge (Left) + Overhead Lunge (Right) = 1 rep (45/35 lb)
10 Burpee Pull-Ups
5 Bear Complexes (95/65 lb)
200 meter Run
Then:
15 Handstand Push-Ups
Note: 1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press.
Why This Workout Is Extremely Hard
High-skill gymnastics bookend an enormous amount of barbell volume and overhead stability work. The 5-round middle section compounds fatigue with bear complexes, snatch balance plus overhead lunges, and burpee pull-ups, while runs keep the heart rate elevated. Expect advanced skill demands, serious grip fatigue, and a long duration that pushes capacity and resilience.
Benchmark Times for Painstorm VIII
- Elite: <40:00
- Advanced: 43:00-46:00
- Intermediate: 50:00-54:00
- Beginner: >70:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps and long time-under-tension on overhead lunges, bear complexes, and gymnastics demand muscular endurance in shoulders, legs, and core.
- Endurance (6/10): Frequent elevated heart rate from runs and sustained sets across 40–60 minutes requires aerobic efficiency to keep moving without redlining.
- Flexibility (6/10): Snatch balance and overhead lunges challenge shoulder, thoracic, and hip mobility. Good positions reduce energy leaks and improve stability over time.
- Strength (5/10): Loads aren’t maximal but repeated squats, presses, and cleans at 95/65 lb plus overhead work require solid base strength to sustain quality reps.
- Power (5/10): Explosive elements exist in the snatch balance and clean, but pacing dampens peak power in favor of sustainable, crisp reps.
- Speed (4/10): Limited sprinting; the workout rewards controlled, repeatable cycling and efficient transitions more than outright speed bursts.
Scaling Options
Scale to: Jumping Muscle-Ups + kipping Handstand Push-Ups • 5 rounds: 10 SB+L (PVC/35) + 8 Burpee Pull-Ups + 3 Bear (75/55) + 200 m • 3 rounds total, then 10 Box-Piked HSPU to finish
Scaling Explanation
These options keep the movement patterns and stimulus while reducing skill, volume, and loading so athletes can maintain steady pacing and safe positions under fatigue.
Intended Stimulus
A long, gritty grind with steady pacing. Start controlled on the muscle-ups, then chip away at the 5-round core with deliberate barbell sets and smooth transitions. Heart rate should stay high but manageable. Finish with composed, quality handstand push-up reps. Don’t sprint early; aim for unbroken or smartly broken sets that you can repeat each round.
Coach Insight
Pace the first 15 muscle-ups and round one so you can hold the same pace on rounds four and five. Transitions matter—move the bar once; set it down less.
One tip: Commit to planned small breaks before failure, especially on bear complexes and overhead lunges.
Avoid sloppy overhead positions and rushing burpee pull-ups—both spike heart rate and blow up your grip.
Benchmark Notes
These times range from a long grinder for newer athletes to a tough but steady effort for elites. If you’re beyond L4 pace, plan on partitioning earlier sets and managing transitions. Elite athletes can maintain barbell cycling and strict movement standards without long breaks.
Modality Profile
Weightlifting dominates with snatch balance, overhead lunges, and bear complexes taking most of the time. Gymnastics volume from muscle-ups, burpee pull-ups, and handstand push-ups is substantial. Monostructural work is limited to five 200 m runs, a smaller slice of total effort.
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