Workout Description

Why This Workout Is Extremely Hard

Huge total volume, nine running segments totaling 4.4 km, and 250+ mixed reps with significant barbell cycling at 95/65 lb make this a long, grinding chipper. Skill demands include handstand push-ups and high-volume pulling. Expect 45–75+ minutes for most, with pacing, grip endurance, and full-body stamina as primary limiters. This is a rare, marathon-style CrossFit piece.

Benchmark Times for Painstorm XIV

• Elite: <42:00
• Advanced: 46:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps across multiple patterns (pressing, pulling, hinging) make muscular endurance the main limiter, especially forearms, shoulders, and posterior chain.
• Endurance (9/10): Nine runs totaling 4.4 km drive a strong aerobic component. Success requires steady-state pacing, breathing control, and managing long efforts without redlining.
• Power (6/10): Box jumps and barbell cycling reward crisp, explosive mechanics, particularly late when fatigue challenges bar speed and jump quality.
• Strength (4/10): Loads are moderate rather than maximal; strength helps hold form and reduce sets, but the workout isn’t limited by 1RM capacity.
• Speed (4/10): Pacing beats sprinting. Quick transitions help, but the sheer length makes sustained, moderate speed more important than short bursts.
• Flexibility (3/10): Overhead positions (push press, HSPU, thruster, snatch) demand adequate shoulder and thoracic mobility, though not extreme ranges.

Scaling Options

Scale to: Shorten runs (600/300/200/300/600/300/200/300/600) and 35-18-9-18-35-18-9-18-35 reps • Barbell 75/55 lb (or 65/45 lb), KB 20/12 kg, HSPU to pike/box and pull-ups to ring rows • Time-cap at 45–60 min and stop after power cleans if needed

Scaling Explanation

These options preserve the chipper’s flow, movement patterns, and fatigue profile while reducing distance, volume, and loading to keep intensity and intent appropriate for the athlete and available time.

Intended Stimulus

A long, steady grind. Keep runs aerobic and use them as active recovery between taxing sets. Break barbell work and gymnastics before you fail to protect grip and shoulders. The goal is continuous movement with controlled heart rate, minimal chalk breaks, and clean mechanics under fatigue. Finish feeling spent but never redlined early.

Coach Insight

Pace the first 2 km like you have 3 km more—because you do. Run steady, breathe, and keep transitions short. One tip: pre-plan all sets (e.g., 5x5 on 25-rep barbell sets, fast singles on snatches) and stick to it. Avoid death grips and sloppy reps. Shake out forearms on runs, and keep receiving positions tight to save shoulders and lower back.

Benchmark Notes

Times range from 90 minutes for beginners (or time-capped) down to ~42 minutes for elites. If you’re around 60 minutes, you’re on track. Use transitions and steady runs to manage fatigue. Hitting the L5 mark means you paced runs well and kept sets manageable.

Modality Profile

Running dominates the time budget (~45%). Weightlifting is significant with 100+ barbell reps (~30%). Gymnastics (box jumps, burpees, pull-ups, HSPU) fill the remaining ~25%. The blend emphasizes cardio and stamina with notable grip and shoulder fatigue from mixed pulling and overhead work.

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