Workout Description

Why This Workout Is Very Hard

Low skill but demanding density: five rounds pairing heavy Ground-to-Overhead volume (1,000 lb each round) with a 500 m row. Built-in rest encourages hard intervals, pushing high heart rate and repeated strength-endurance. Total elapsed time typically 30–40+ minutes with significant systemic fatigue and barbell stress overhead.

Benchmark Times for Painstorm XL

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 32:00-34:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated moderate-to-heavy barbell reps plus rowing tax whole-body muscular endurance. The challenge is sustaining output for five rounds without drop-off.
• Endurance (6/10): Five bouts include 2,500 m total rowing and sustained heart rate. Built-in rest moderates pure aerobic demand but still requires repeatable aerobic output across the session.
• Strength (6/10): Athletes must handle heavy Ground-to-Overhead singles or short sets. It’s not a max lift, but repeated heavy efforts require solid strength capacity.
• Power (5/10): Every Ground-to-Overhead rep is an explosive hip and leg drive. Power is balanced by the aerobic row and repeat-effort nature of the workout.
• Speed (5/10): Intervals encourage brisk transitions and purposeful pacing. Speed matters on the row start and efficient barbell cycling, but not an all-out sprint.
• Flexibility (2/10): Basic positions: front rack, overhead lockout, and hip hinge. Good shoulder and thoracic mobility help, but extreme ranges aren’t required.

Movements

• Ground-to-Overhead
• Row

Scaling Options

Scale to: 750 lb per round + 500 m Row • 1,000 lb per round using lighter barbell (more reps) + 400 m Row • 4 rounds total with 1,000 lb per round + 500 m Row

Scaling Explanation

These options preserve the couplet, repeated-effort feel, and barbell-to-row interference while adjusting total volume and/or monostructural demand to match capacity.

Intended Stimulus

Hard intervals with repeatable outputs. Each round should feel like a demanding 3–4 minute effort: quick, heavy barbell reps (mostly singles or doubles) followed by a strong but sustainable 500 m row. The 3-minute rest should allow near-full recovery to maintain similar splits across all five rounds.

Coach Insight

Pick a bar load you can hit for confident singles or fast doubles—no misses. Aim for consistent round times rather than one hot start. Biggest tip: choose the right load to clear 1,000 lb in 6–10 reps. If you’re debating, go slightly lighter and move faster. Avoid flying on the first row, sloppy jerks, or letting technique degrade under fatigue. Keep footwork and lockout identical every rep.

Benchmark Notes

Times assume smart barbell loading (about 6–12 reps to clear 1,000 lb per round) and steady 500 m rows. Slower times reflect lighter capacity or too-heavy loading. Faster times come from efficient singles/doubles on the bar and sub-1:50/500 m rowing with consistent transitions.

Modality Profile

No gymnastics. The row accounts for roughly half the work each round and drives heart rate (monostructural). The Ground-to-Overhead, though fewer reps, is heavy and time-costly, representing a substantial portion of total effort (weightlifting).

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