Workout Description

Why This Workout Is Extremely Hard

Six 200-meter bouts of traveling, plate-jump burpees dominate time-on-task and drive heart rate and fatigue sky-high. Added are 90 bodyweight deadlifts, 90 pull-ups, 90 kettlebell swings, and 90 handstand push-ups—considerable total volume with grip and pressing fatigue. Advanced gymnastics and sustained load tolerance make this a very long, grinding, high-skill effort.

Benchmark Times for Painstorm XIII

• Elite: <100:00
• Advanced: 120:00-130:00
• Intermediate: 140:00-150:00
• Beginner: >240:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps in pulling, pressing, and hip extension tax local muscular endurance in shoulders, grip, back, and hips over many rounds.
• Endurance (9/10): Long, continuous work intervals from repeated 200 m burpee segments demand sustained aerobic output and controlled breathing over 90+ minutes for most athletes.
• Power (5/10): Explosive hip extension in swings and plate jumps plus dynamic HSPU kipping benefit power, though pace is tempered by duration.
• Strength (4/10): Loads are moderate (bodyweight deadlifts and 50/35 lb swings), challenging when fatigued but not maximal strength efforts.
• Flexibility (3/10): Requires overhead mobility for HSPU and safe hip/hamstring positions in deadlifts; not extreme ROM, but good positions matter when tired.
• Speed (3/10): Transitions and short sets help, but this is not a sprint; sustainable rhythm and controlled cycle rates matter more than top speed.

Scaling Options

Scale to: 100 m Beck’s Burpees + 10 DL @ ~50% BW + 10 Jumping Pull-Ups, then 100 m + 10 KB Swings (35/26) + 10 Pike HSPU • 100 m Beck’s Burpees + 95/65 lb DL + Ring Rows, then 100 m + 26/18 lb Swings + DB Strict Press (25/15) • 50 m Beck’s Burpees + 10 DL @ light load + 10 Ring Rows, then 50 m + 10 Swings light + 10 Elevated Push-Ups

Scaling Explanation

Each option reduces burpee distance and absolute load while preserving the workout’s flow, grip/pressing pattern, and fatigue profile so athletes can move steadily with sound mechanics.

Intended Stimulus

A long, grinding engine test with constant movement. The burpee distance should feel like steady, relentless work rather than sprints. Barbell and kettlebell pieces should be broken into manageable sets that you can maintain across all rounds. The goal is sustainable pacing and smart breaks to preserve grip and pressing for the late HSPU.

Coach Insight

Pace the first 200 m burpees at a conversational rhythm. Break barbell and gymnastics before you have to—small, repeatable sets win this workout. Your most important tip: protect your grip. Shake out early, chalk when needed, and avoid death-gripping the KB. Common mistakes: sprinting the first burpee segment, yanking deadlifts with a rounded back, and letting HSPU fail early. Stay patient.

Benchmark Notes

These finish-time tiers assume Beck’s Burpees are performed as traveling reps to accumulate 200 meters each round. Times vary widely based on burpee travel efficiency, HSPU capacity, and grip during deadlifts/pull-ups/swings. Cap your pace early and chip away steadily; advanced athletes can hold shorter rest intervals and smoother transitions.

Modality Profile

The workout is dominated by gymnastics: Beck’s Burpees (traveling burpees with plate jumps), pull-ups, and HSPU consume most time. Weightlifting appears with bodyweight deadlifts and kettlebell swings. There is no monostructural element; cardio demand comes from continuous gymnastics and cyclical movement flow rather than traditional running/rowing.

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