Workout Description

Why This Workout Is Extremely Hard

Huge volume across seven movements (315 total reps) plus 1,200 m of running, moderate-to-heavy barbell loads, and advanced gymnastics (ring dips, handstand push-ups). It taxes grip, shoulders, and midline while demanding pacing discipline across a long time domain. The decreasing ladder tempts over-speeding early, compounding fatigue and elevating overall difficulty substantially.

Benchmark Times for Painstorm XXIII

• Elite: <24:00
• Advanced: 27:00-31:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps across seven movements require repeated submaximal efforts, especially for shoulders, grip, and posterior chain, rewarding sustainable sets and quick, planned breaks.
• Endurance (6/10): Three 400 m runs add aerobic demand, and the long duration forces sustained breathing control and cadence under fatigue rather than short, pure power efforts.
• Strength (6/10): Loads are not max-effort but are significant under fatigue: thrusters 95/65, cleans 135/95, and deadlifts 225/155 amplify strength-endurance demands.
• Power (6/10): Cleans, thrusters, and kipping movements require repeated explosive efforts, but pacing and fatigue management limit maximal power expression.
• Speed (6/10): 21-15-9 invites fast cycling, yet the sheer volume and movement variety cap all-out speed; moderate, repeatable cadence wins.
• Flexibility (4/10): Full-depth squats in thrusters and overhead positions for HSPU demand adequate shoulder and hip mobility, though extremes of range are not the limiting factor.

Scaling Options

Scale to: lighter bars (75/55 thruster, 95/65 clean, 155/105 deadlift) • 15-12-9 with 200 m runs • Replace ring dips/HSPU with box dips and pike HSPU (or 2x DB push press 35/20)

Scaling Explanation

These options preserve the stimulus by reducing intensity, volume, or skill so athletes can keep moving, avoid failure, and finish near the intended time domain.

Intended Stimulus

Long, grindy, and shoulder-dominant with a steady engine. You should feel constant muscular fatigue in grip, pressing, and posterior chain while keeping a sustainable pace. Break sets before failure, move bars efficiently, and use the run to reset breathing. Aim for consistent round times with minimal chalk breaks and fast transitions.

Coach Insight

Pace early. Open with manageable sets (e.g., 11-10 on 21s) and short, timed rests. Keep transitions tight and avoid redlining before the first run. One tip: Protect your shoulders—split pressing and pulling to avoid burnout; never push sets to failure on dips or HSPU. Avoid death grips on bar/kettlebell, messy barbell changes, and no-plan gymnastics sets.

Benchmark Notes

Times range from 60 minutes (beginner) down to 24 minutes (elite). If you’re around L5, expect ~40 minutes. Use the levels to choose loads and gymnastics scales you can keep moving with. If you’re likely slower than L3, reduce volume or loading to stay under the cap.

Modality Profile

Four weightlifting elements (thruster, clean, deadlift, kettlebell swing) dominate time under tension, three gymnastics elements (pull-up, ring dip, handstand push-up) drive upper-body fatigue, and running is the sole monostructural piece. Count-based weighting approximates actual time spent and cumulative fatigue across the workout.

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