Workout Description

For time: 100 m Run 10 Muscle-Ups 200 m Run 20 Handstand Push-Ups 300 m Run 30 Overhead Squats (45/35 lb bar) 400 m Run 40 Sumo Deadlift High Pull (45/35 lb bar) 500 m Run 50 Pull-Ups 600 m Run 60 Push-Ups 700 m Run 70 Kettlebell Swings (1/.75 pood) 800 m Run 80 Burpees 900 m Run 90 Thrusters (45/35 lb bar) 1000 m Run 100 Air Squats

Why This Workout Is Extremely Hard

Massive mixed-modal volume with advanced gymnastics (muscle-ups, handstand push-ups), 5.5 km of total running, and 550 reps across bodyweight, kettlebell, and barbell movements. Although loads are light, cumulative fatigue, grip/shoulder endurance, and pacing demands push total duration toward 60–120+ minutes for most. Skill barriers and sheer volume make this a very high-end test.

Benchmark Times for Painstorm XI

  • Elite: <60:00
  • Advanced: 70:00-80:00
  • Intermediate: 90:00-100:00
  • Beginner: >180:00

Training Focus

This workout develops the following fitness attributes:

  • Stamina (9/10): Hundreds of reps tax shoulders, grip, and legs; success hinges on sustainable sets and consistent mechanics under fatigue.
  • Endurance (9/10): 5.5 km total running plus long continuous work demand sustained aerobic output and breathing control over 60–120 minutes for most athletes.
  • Flexibility (5/10): Overhead squats and thrusters require solid shoulder and hip mobility to maintain stable positions through fatigue.
  • Speed (4/10): Pacing beats sprinting; moderate cycling speed and smooth transitions are more important than pure speed.
  • Power (3/10): Minimal need for explosive effort; quick bursts are secondary to steady, repeatable movement across many reps.
  • Strength (3/10): Loads are light; the challenge is not maximal force but sustaining movement quality and volume for a long period.

Scaling Options

Scale to: Reduce volume to 60% reps (e.g., 6-12-...-60, 600 m final run) • Swap skills: MUs → 20 Pull-Ups + 20 Dips; HSPU → Pike or DB Push Press (35/20) • Lighter implements: KB 26/18 lb, bar 35/15 lb; 60–75 min cap

Scaling Explanation

These options preserve the workout’s long, mixed-modal grind while matching skill and capacity so athletes keep moving and maintain stimulus without excessive failure or time-overrun.

Intended Stimulus

A long, steady grinder. Keep heart rate under control, chip away at sets, and avoid redlining early. Runs are steady and used for recovery; break upper-body movements proactively to protect shoulders and grip. Barbell and kettlebell sets should be consistent, manageable chunks with short rests to maintain forward progress throughout.

Coach Insight

Pace like a half-marathon: breathe, relax your shoulders on runs, and break early. Aim for small, consistent sets and smooth transitions. The one tip: never hit failure on upper body—stop 2–3 reps shy each set. Avoid hero sets on muscle-ups, burpees, and thrusters, ignoring hand care, or letting overhead positions collapse under fatigue.

Benchmark Notes

Expect broad variance based on gymnastics ability and pacing. Mid-pack athletes finish around 100 minutes. Advanced athletes aim for 70–90 minutes, while elites may break 60. Newer athletes may need aggressive scaling or a long time cap. Use these times to set pacing and break schemes.

Modality Profile

Time is split among extensive running (monostructural), substantial bodyweight/gymnastics volume (MUs, HSPU, pull-ups, push-ups, burpees, air squats), and high-rep light barbell/kettlebell work. Expect roughly one-third running, one-third gymnastics, and slightly less time on weighted movements.

Similar Workouts to Painstorm XI

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

  • Painstorm XIV (91% similar) - For time: 800 meter Run 50 Box Jumps (24/20 in) 400 meter Run 25 Push Presses (95/65 lb) 200 meter R...
  • Painstorm VII (90% similar) - For time: 50-40-30-20-10 Air Squats 45-35-25-15-5 Push-Ups 400 meter Run 40-32-24-16-8 Left-Arm Du...
  • Painstorm XVIII (90% similar) - For time: 10 alternating Turkish Get-Ups (16/12 kg) 50 Kettlebell Sumo Deadlift High Pulls (16/12 kg...
  • Painstorm IX (89% similar) - For time: 400 meter Run 10 Muscle-Ups 20 Handstand Push-Ups 30 Overhead Squats (45/35 lb) 40 Pull-Up...
  • TPT9000 (89% similar) - For Time: 100 meter Run Then, 9 rounds of: 8 Burpees 26 Kettlebell Swings (44/35 lb) 21 Wall Ball ...
  • Painstorm XXVIII (89% similar) - For time: 800 meter Run 50 Box Jumps (20 in) 10 Pull-Ups 40 Overhead Squats (95/65 lb) 10 Pull-Ups 3...
  • Wes (88% similar) - For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jum...
  • Luce (88% similar) - For time, 3 rounds: 1,000 meter Run 10 Muscle-Ups 100 Air Squats Wear a weight vest (20/14 lb)....

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

Training Profile

AttributeScoreExplanation
Endurance9/105.5 km total running plus long continuous work demand sustained aerobic output and breathing control over 60–120 minutes for most athletes.
Stamina9/10Hundreds of reps tax shoulders, grip, and legs; success hinges on sustainable sets and consistent mechanics under fatigue.
Strength3/10Loads are light; the challenge is not maximal force but sustaining movement quality and volume for a long period.
Flexibility5/10Overhead squats and thrusters require solid shoulder and hip mobility to maintain stable positions through fatigue.
Power3/10Minimal need for explosive effort; quick bursts are secondary to steady, repeatable movement across many reps.
Speed4/10Pacing beats sprinting; moderate cycling speed and smooth transitions are more important than pure speed.

Painstorm XI

For TimeChipperLadderGrip TaxingBarbell Cycling

For time: 100 m Run 10 Muscle-Ups 200 m Run 20 Handstand Push-Ups 300 m Run 30 Overhead Squats (45/35 lb bar) 400 m Run 40 Sumo Deadlift High Pull (45/35 lb bar) 500 m Run 50 Pull-Ups 600 m Run 60 Push-Ups 700 m Run 70 Kettlebell Swings (1/.75 pood) 800 m Run 80 Burpees 900 m Run 90 Thrusters (45/35 lb bar) 1000 m Run 100 Air Squats

78 ♡ on Wodwell
Difficulty:
Extremely Hard
Modality:
G
M
W
Stimulus:

A long, steady grinder. Keep heart rate under control, chip away at sets, and avoid redlining early. Runs are steady and used for recovery; break upper-body movements proactively to protect shoulders and grip. Barbell and kettlebell sets should be consistent, manageable chunks with short rests to maintain forward progress throughout.

Insight:

Pace like a half-marathon: breathe, relax your shoulders on runs, and break early. Aim for small, consistent sets and smooth transitions. The one tip: never hit failure on upper body—stop 2–3 reps shy each set. Avoid hero sets on muscle-ups, burpees, and thrusters, ignoring hand care, or letting overhead positions collapse under fatigue.

Scaling:

Scale to: Reduce volume to 60% reps (e.g., 6-12-...-60, 600 m final run) • Swap skills: MUs → 20 Pull-Ups + 20 Dips; HSPU → Pike or DB Push Press (35/20) • Lighter implements: KB 26/18 lb, bar 35/15 lb; 60–75 min cap

Time Distribution:
75:00Elite
110:00Target
180:00Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10

Expect broad variance based on gymnastics ability and pacing. Mid-pack athletes finish around 100 minutes. Advanced athletes aim for 70–90 minutes, while elites may break 60. Newer athletes may need aggressive scaling or a long time cap. Use these times to set pacing and break schemes.

Generate Similar WODs

Create custom workouts based on your preferences

Try AI Generator

Analyze Any WOD

Get instant benchmarks, scaling & strategy

Analyze Now

Similar WODs

Painstorm XIV
ChipperBarbell CyclingGrip Taxing

For time: 800 meter Run 50 Box Jumps (24/20 in) 400 meter Run 25 Push Presses (95/65 lb) 200 meter Run 12 Handstand Push-Ups 400 meter Run 25 Pull-Ups 800 meter Run 50 Beck's Burpees (standard burpees unless noted otherwise) 400 meter Run 25 Kettlebell Swings (24/16 kg) 200 meter Run 12 Thrusters (95/65 lb) 400 meter Run 25 Power Cleans (95/65 lb) 800 meter Run 50 Power Snatches (95/65 lb)

Extremely Hard
G
M
W
91% similar
Painstorm VII
ChipperLadderUnilateralGrip Taxing

For time: 50-40-30-20-10 Air Squats 45-35-25-15-5 Push-Ups 400 meter Run 40-32-24-16-8 Left-Arm Dumbbell Snatches (50/35 lb) 36-28-20-12-4 Right-Arm Dumbbell Snatches (50/35 lb) 400 meter Run 30-24-18-12-6 Box Jumps (24/20 in) 27-21-15-9-3 Pull-Ups 400 meter Run 20-16-12-8-4 Dumbbell Burpee Hang Squat Clean Thrusters (50/35 lb) 18-14-10-6-2 Ring Dips 400 meter Run 10-8-6-4-2 Handstand Push-Ups 9-7-5-3-1 Pistols (L+R=1) 400 meter Run

Extremely Hard
G
M
W
90% similar
Painstorm XVIII
ChipperUnilateralGrip Taxing

For time: 10 alternating Turkish Get-Ups (16/12 kg) 50 Kettlebell Sumo Deadlift High Pulls (16/12 kg) 50 Kettlebell Cleans (16/12 kg, 25 each hand) 50 Kettlebell Jerks (16/12 kg, 25 each hand) 100 m Kettlebell Waiter Walk (16/12 kg) 50 Kettlebell Figure 8 Through Legs (16/12 kg) 50 American Kettlebell Swings (16/12 kg) 50 Kettlebell Deadlifts (16/12 kg) 100 m Kettlebell Broad Jumps (16/12 kg) 50 Kettlebell Sit-Ups (16/12 kg) 50 Left-Hand American Kettlebell Swings (16/12 kg) 50 Kettlebell Goblet Squats (16/12 kg) 100 m Kettlebell Lunges (16/12 kg) 50 Kettlebell Bent-Over Rows (16/12 kg, 25 each side) 50 Right-Hand American Kettlebell Swings (16/12 kg) 50 Kettlebell Snatches (16/12 kg) Then: Max Kettlebell Plank Hold until failure (16/12 kg) — not part of the for-time clock.

Extremely Hard
G
W
90% similar
Painstorm IX
ChipperLadderBarbell CyclingGrip Taxing

For time: 400 meter Run 10 Muscle-Ups 20 Handstand Push-Ups 30 Overhead Squats (45/35 lb) 40 Pull-Ups 50 Thrusters (45/35 lb) 60 Box Jumps (24/20 in) 70 Push Presses (45/35 lb) 80 Push-Ups 90 Deadlifts (45/35 lb) 100 Air Squats 400 meter Run

Extremely Hard
G
M
W
89% similar