Workout Description

AMRAP in 40 minutes 5 Deadlifts (70/50 lb) 5 Hang Power Cleans (70/50 lb) 5 Front Squats (70/50 lb) 5 Push Presses (70/50 lb) 5 Back Squats (70/50 lb)

Why This Workout Is Very Hard

A full 40-minute AMRAP of continuous barbell cycling drives very high total reps and sustained fatigue. While the load is light, five distinct movements compound local muscular endurance in the legs, hips, and shoulders. The duration, volume potential (400–600+ reps), and minimal rest windows make pacing, grip management, and breathing crucial throughout.

Training Focus

This workout develops the following fitness attributes:

  • Stamina (9/10): High total reps across five patterns taxes local muscular endurance in grip, posterior chain, quads, and shoulders for an extended period.
  • Endurance (8/10): A 40-minute continuous piece challenges aerobic capacity and breathing control while moving a barbell steadily with limited rest between movements.
  • Speed (5/10): Quick, repeatable barbell cycling and fast transitions help, but sprint speed is tempered by the long time domain.
  • Power (4/10): Hang power cleans and push presses need crisp mechanics, but emphasis is sustainable cycling rather than maximal explosiveness.
  • Strength (3/10): Loads are light and nowhere near maximal; strength is not the limiter compared to pacing and volume tolerance.
  • Flexibility (2/10): Standard squat and overhead positions require baseline mobility, but there are no extreme range-of-motion demands.

Scaling Options

Scale to: 40 min @ 55/35 lb • 30 min AMRAP @ 70/50 lb • 5→3 reps per movement (keep order and flow)

Scaling Explanation

Adjusting load, duration, or per-set reps preserves the long, sustainable barbell-cycling stimulus while matching capacity and maintaining excellent movement quality.

Intended Stimulus

Steady, sustainable barbell pacing that keeps heart rate high but controlled for 40 minutes. Most athletes should aim to keep sets unbroken at 5 and transition immediately to the next movement. The bar should feel light-to-moderate, letting you breathe through reps and avoid grip blow-up while accumulating consistent rounds.

Coach Insight

Open at 70–80% of your best sustainable pace. If you’re questioning the speed at 10 minutes, you’re probably right where you need to be. One tip: Keep all sets of 5 unbroken and move immediately to the next movement—rest between movements, not during reps. Avoid early redlining, sloppy cleans, or crashing the bar on the rack. Breathe and brace every rep.

Benchmark Notes

Count full rounds completed in 40 minutes. Beginners aim for 8–12 rounds, intermediates 12–18, advanced 18–22, and elite 22–24+. Keep sets unbroken where possible and minimize transition time to maintain steady round pacing.

Modality Profile

All five elements are barbell lifts, so the workout is 100% weightlifting with no monostructural cardio or gymnastics. The cardio effect comes from continuous barbell cycling, not from running, rowing, or bodyweight movements.

Similar Workouts to Painstorm XIX

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

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

Training Profile

AttributeScoreExplanation
Endurance8/10A 40-minute continuous piece challenges aerobic capacity and breathing control while moving a barbell steadily with limited rest between movements.
Stamina9/10High total reps across five patterns taxes local muscular endurance in grip, posterior chain, quads, and shoulders for an extended period.
Strength3/10Loads are light and nowhere near maximal; strength is not the limiter compared to pacing and volume tolerance.
Flexibility2/10Standard squat and overhead positions require baseline mobility, but there are no extreme range-of-motion demands.
Power4/10Hang power cleans and push presses need crisp mechanics, but emphasis is sustainable cycling rather than maximal explosiveness.
Speed5/10Quick, repeatable barbell cycling and fast transitions help, but sprint speed is tempered by the long time domain.

Painstorm XIX

AMRAPBarbell Cycling

AMRAP in 40 minutes 5 Deadlifts (70/50 lb) 5 Hang Power Cleans (70/50 lb) 5 Front Squats (70/50 lb) 5 Push Presses (70/50 lb) 5 Back Squats (70/50 lb)

275 ♡ on Wodwell
Difficulty:
Very Hard
Modality:
W
Stimulus:

Steady, sustainable barbell pacing that keeps heart rate high but controlled for 40 minutes. Most athletes should aim to keep sets unbroken at 5 and transition immediately to the next movement. The bar should feel light-to-moderate, letting you breathe through reps and avoid grip blow-up while accumulating consistent rounds.

Insight:

Open at 70–80% of your best sustainable pace. If you’re questioning the speed at 10 minutes, you’re probably right where you need to be. One tip: Keep all sets of 5 unbroken and move immediately to the next movement—rest between movements, not during reps. Avoid early redlining, sloppy cleans, or crashing the bar on the rack. Breathe and brace every rep.

Scaling:

Scale to: 40 min @ 55/35 lb • 30 min AMRAP @ 70/50 lb • 5→3 reps per movement (keep order and flow)

Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10

Count full rounds completed in 40 minutes. Beginners aim for 8–12 rounds, intermediates 12–18, advanced 18–22, and elite 22–24+. Keep sets unbroken where possible and minimize transition time to maintain steady round pacing.

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