Workout Description
For Time
Buy-In:
Max Hang Hold
1 minute Rest
Max Bottom Squat Hold
Directly into:
200 meter Sprint / 20 Double-Unders
20 Medicine Ball Clean Thrusters / 40 Wall Ball Shots (20/14 lb)
20 Clapping Push-Ups / 40 Burpees
400 meter Run / 40 Double-Unders
10 Brand X Bear Complexes (95/65 lb)* / 10 Hom-Strametz Complexes (75/55 lb)**
5 Muscle-Ups / 25 Pull-Ups + 50 Dips
600 meter Run / 60 Double-Unders
30 Knees-to-Elbows / 75 Sit-Ups
15 Clapping Pull-Ups / 40 Kipping Pull-Ups
400 meter Run / 40 Double-Unders
15 L-Sit Pull-Ups / 25 Kipping Pull-Ups + 25 L-Leg Raises
20 Windshield Wipers / 50 Hanging Knee Raises
200 meter Row / 20 Double-Unders
30 Snatch Grip Deadlifts / 45 Standard Deadlifts (185/125 lb)
50 meter Catterpillar Walk / 100 meter Bear Walk
Rest 5 minutes
Cash-Out:
Max Hang Hold
1 minute Rest
Max Bottom Squat Hold
*1 Brand X Bear Complex consists of : 1 Clean 1 Thruster 1 Left Lunge 1 Right Lunge 1 Back Squat 1 Thruster
**1 Hom-Strametz Complex consists of: 1 Power Snatch 1 Snatch Balance 1 Left Lunge 1 Right Lunge 1 Overhead Squat 1 Thruster
Why This Workout Is Extremely Hard
This chipper blends very high skill gymnastics (muscle-ups, L-sit and clapping pull-ups, windshield wipers), substantial barbell complexes, and significant monostructural work. Volume is large with many grip-intensive elements and midline demands. Even advanced athletes will likely exceed 45 minutes. Buy-in and cash-out max holds add extra fatigue and grip drain. Overall complexity, duration, and volume push this into an extremely hard effort.
Benchmark Times for Painstorm XXII
- Elite: <35:00
- Advanced: 40:00-45:00
- Intermediate: 50:00-55:00
- Beginner: >90:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High total reps with repeated pulling, midline work, and barbell complexes require sustained muscular output and grip resilience over long duration.
- Endurance (7/10): Multiple running/rowing/jump rope segments build sustained aerobic demand across 30–60+ minutes. Heart rate stays elevated with limited full rest beyond the prescribed five-minute break.
- Power (5/10): Explosive elements like thrusters, power snatches, clapping push-ups/pull-ups, and sprints reward dynamic power without being maximal efforts.
- Speed (5/10): Sprint options and fast barbell cycling can increase pace, but volume and fatigue limit sustained top-end speed throughout.
- Flexibility (5/10): Overhead squat, snatch balance, deep squat holds, and windshield wipers demand decent shoulder, hip, and thoracic mobility under fatigue.
- Strength (4/10): Loads are moderate (185/125; 95/65; 75/55) but repeated complexes and deadlifts require strength endurance more than max strength.
Scaling Options
Scale to: Intermediate — choose DU options, 75/55 lb complexes, 135/95 lb deadlifts, C2B + ring dips; • Beginner — all runs, 14/10 lb ball, ring rows + box dips, hanging knee raises, 95/65 lb deadlifts; • Limited Equipment — all runs/DU, DB complexes, sit-ups, bear crawl, jumping pull-ups.
Scaling Explanation
These options preserve the workout’s flow and stimulus by maintaining movement patterns and time domains while reducing skill, loading, and volume to manageable levels.
Intended Stimulus
A long, grindy chipper with constant grip and midline fatigue. Choose options that let you keep moving with minimal long breaks. Runs/DU/row should be steady, barbell complexes done in controlled sets, and gymnastics broken before failure. The buy-in and cash-out holds amplify forearm and core fatigue—expect a deep, taxing effort that rewards smart pacing and strict movement standards.
Coach Insight
Pick options that match your capacity so you can keep working. Aim for steady transitions and small, sustainable sets.
The one tip: protect your grip—break early and shake out often, especially before barbell and hanging sequences.
Common mistakes: choosing muscle-ups when you can’t do quick singles, redlining on burpees, and loading the bar too heavy to cycle safely.
Benchmark Notes
These times benchmark only the for-time chipper portion (buy-in and cash-out holds are separate). Slower numbers reflect conservative options and transitions; faster numbers assume efficient gymnastics, fast rope or runs, and unbroken barbell complexes. Use the scale to set a realistic goal and adjust movement options accordingly.
Modality Profile
Gymnastics dominates with extensive pull-up variations, muscle-ups, dips, K2E, leg raises, holds, and crawls. Monostructural work (runs, row, double-unders) is frequent across distances. Weightlifting appears in complexes, wall-balls, and deadlifts but represents a smaller share of total movements and time compared to the gymnastics density.
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