Workout Description

Why This Workout Is Extremely Hard

Enormous bodyweight volume (100 burpees, 200 push-ups, 300 lunges, 200 air squats) paired with 1.6 km of running creates a prolonged, high-fatigue grind. The limiting factors are upper-body and leg stamina, not skill or loading. Most athletes will work 45–75+ minutes, demanding tight pacing, smart partitioning, and excellent aerobic capacity to avoid severe muscular failure and cramping.

Benchmark Times for Painstorm XXIV

• Elite: <35:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >100:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): High reps for push-ups, lunges, air squats, and burpees create severe local muscular endurance demands across upper and lower body.
• Endurance (8/10): Broken 1.6 km run plus continuous calisthenics keep the heart rate elevated for a long duration and reward aerobic pacing.
• Speed (4/10): Transitions matter and fast cycling helps, but sustainable pacing outweighs raw speed.
• Flexibility (2/10): Standard ROM for squats, lunges, and push-ups; mobility helps depth and positioning but not excessively demanding.
• Power (2/10): No explosive lifts; output is steady rather than ballistic.
• Strength (1/10): Pure bodyweight movements with no external loading; maximal force isn’t the limiter.

Scaling Options

Scale to: 35-70-105-140-105-70-35 reps (burpees/push-ups/lunges/air squats) with prescribed runs • Up-Downs instead of Burpees + Incline or Knee Push-Ups + 100 Lunges per set • Reduce runs to 50-100-150-200-150-100-50 m

Scaling Explanation

These options preserve the structure and stimulus—sustained, aerobic bodyweight work—while adjusting total volume and movement difficulty to avoid failure and maintain steady movement.

Intended Stimulus

A long, grinding effort that rewards patience and tight pacing. Expect elevated but steady heart rate, with shoulders, quads, and glutes accumulating deep fatigue. You should move almost nonstop with planned breaks that prevent failure, especially on push-ups. Runs are recovery pieces—never sprints. Finish feeling spent but in control, not wrecked by early redlining.

Coach Insight

Pace the first half like you must repeat it—because you will. Break push-ups early into small, repeatable sets (e.g., 5s) and keep lunges smooth and continuous. One tip: Treat every run as a reset—nose-only or controlled breathing to bring the heart rate down. Common mistakes: Blowing up push-ups early, resting too long between sets, and sprinting the first burpees or runs.

Benchmark Notes

These are finish-time targets (in seconds), from beginner to elite. If you’re over the L4 value, scale volume. L5 (~60 minutes) represents a solid, well-paced effort. Advanced athletes aim for sub-50; elite push sub-40. Use these to select appropriate scaling so you move steadily without long, failure-driven breaks.

Modality Profile

The workout is dominated by gymnastics-style bodyweight movements (burpees, push-ups, lunges, air squats). Running totals 1.6 km spread across segments, adding a smaller monostructural component. There is no external loading. Time is primarily spent on the high-rep calisthenics, with runs serving as brief aerobic resets.

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