Workout Description
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
Why This Workout Is Extremely Hard
Enormous volume (450 barbell reps plus 1.6 km running) with varied barbell patterns challenges stamina, shoulder endurance, and mobility. The strict press and overhead squat sections slow athletes dramatically despite light loading. Movement complexity is moderate-high, transitions accumulate fatigue, and total duration often exceeds one hour for average athletes. This combination puts it firmly in the “Extremely Hard” category.
Benchmark Times for Painstorm XII
- Elite: <40:00
- Advanced: 50:00-55:00
- Intermediate: 60:00-70:00
- Beginner: >120:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Fifty-rep sets across nine barbell patterns produce massive muscular endurance demands, especially for quads, shoulders, and triceps. Success hinges on repeatable sets, controlled rest, and strict adherence to rep plans.
- Endurance (8/10): Four 400 m runs plus long duration raise aerobic demands. Heart rate sits in a moderate zone while barbell sets extend time under tension, requiring steady breathing and consistent pacing across many minutes.
- Flexibility (6/10): Overhead squats and snatches demand solid shoulder, thoracic, and hip mobility. Athletes with limited range will struggle to maintain stable positions and may need to scale the movement selection.
- Speed (4/10): Transitions and cycling speed matter, yet long sets and accumulated fatigue limit true sprinting. The best results come from steady, repeatable tempos rather than all-out bursts.
- Power (4/10): Some explosive hip drive is needed for push press, push jerk, and hang power lifts, but the light load and volume shift emphasis from peak power to sustainable barbell cycling mechanics.
- Strength (2/10): Load is very light relative to maximal strength. Limiter is not peak force but the ability to move the bar repeatedly under fatigue without form breakdown, especially in overhead positions.
Scaling Options
Scale to: 30 reps per barbell movement • 35/25 lb technique bar or training plates • Swap Overhead Squat for Front Squat if mobility or stability limits
Scaling Explanation
Reducing reps maintains the chipper feel while controlling duration; lighter bars protect shoulders and allow proper cycling; movement substitutions preserve intention without compromising safety or standards.
Intended Stimulus
A long, gritty grinder that rewards discipline. Runs should feel like controlled recovery jogs, not sprints. Barbell sections should be chip-away sets with quick breaks and impeccable positions. Shoulders and quads will burn; breathing stays steady. The goal is relentless, consistent movement with zero redlining and minimal no-reps, finishing strong rather than fading.
Coach Insight
Pace the runs at recovery speed and breathe through transitions. On the barbell, plan sets like 10-10-10-10-10 early; drop to 8s/5s when needed.
The one tip: Respect the strict press. Micro-sets and short rests prevent total shoulder blow-up.
Avoid death sets on overhead squats and presses. Prioritize perfect reps, stable lockout, and fast chalk breaks. Keep the bar close on all pulls.
Benchmark Notes
Times range from 120+ minutes for newer athletes to 40 minutes for elites. If you’re around an hour, you’re moving well. Big gaps reflect how pacing, overhead mobility, and strict press stamina affect cycle rates. Use these standards to select a sustainable rep strategy and choose scaling.
Modality Profile
No gymnastics are included. The workout mixes four running intervals (monostructural) with nine high-volume barbell segments (weightlifting). Most time is spent cycling the barbell, while running provides aerobic pacing and intermittent recovery between demanding barbell blocks.
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