Workout Description
For time:
500 Thrusters (45/35 lb)
Why This Workout Is Extremely Hard
While the load is light, completing 500 thrusters is an extreme muscular-endurance and mental test. Expect significant local fatigue in legs, shoulders, and midline, elevated heart rate for a long duration, and technique degradation risk. The single-movement format compounds fatigue with no relief. Most athletes will work 45–80+ minutes, demanding disciplined pacing, impeccable mechanics, and strong aerobic stamina.
Benchmark Times for Painstorm XXV
- Elite: <30:00
- Advanced: 35:00-40:00
- Intermediate: 45:00-50:00
- Beginner: >80:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): Extreme local muscular endurance in quads, glutes, shoulders, and triceps. Repeating the same squat-to-press pattern 500 times taxes movement quality and posture under accumulating fatigue.
- Endurance (7/10): Sustained, elevated heart rate for 45–60 minutes or more. Breathing control and aerobic efficiency dictate how well you maintain small sets and short rests across a long time domain.
- Speed (4/10): Cycle rate matters, but sprinting is unsustainable. The best performances come from consistent, repeatable set sizes with brief, timed rests and quick regrips.
- Flexibility (3/10): Requires adequate front rack, thoracic extension, hip and ankle mobility to hit depth and a stable overhead position repeatedly without compensations.
- Power (3/10): Each rep has a leg drive to press, but the workout favors sustainable mechanics over high explosiveness. Power output naturally diminishes as fatigue sets in.
- Strength (3/10): Load is light relative to maximal strength, but baseline front squat and press strength are needed to maintain safe positions and bar control as fatigue mounts.
Scaling Options
Scale to: 300 Thrusters (45/35 lb) • 500 Thrusters (35/25 lb) • 25-minute AMRAP Thrusters (45/35 lb)
Scaling Explanation
These options reduce total volume or load—or constrain time—while preserving the thruster-dominant endurance stimulus and allowing consistent mechanics and pacing.
Intended Stimulus
A long, grinding barbell piece where you chip away in small, repeatable sets. Breathing should be steady, with controlled descents and crisp lockouts. Expect burning legs and shoulders and a high but sustainable heart rate. Success means never redlining, minimizing transition time, and keeping mechanics consistent from the first rep to the last.
Coach Insight
Pace it from rep one: choose small sets (e.g., 10s or 15s) with 10–15 seconds of rest. Hold that plan until the final 100.
The one tip: Breathe at the top. Exhale, reset your grip and rack, then go immediately—don’t linger.
Avoid opening too hot, soft lockouts, crashing the bar, or letting elbows drop. Maintain depth and posture.
Benchmark Notes
Times are presented slowest to fastest. Beginners may need 70–80 minutes, intermediates 50–60, advanced 35–45, and elites around 30 minutes. Female standards are slightly longer due to relative loading. Use these to pick a rep scheme and rest strategy that keeps steady sets and sound mechanics.
Modality Profile
This is 100% weightlifting: a loaded barbell thruster repeated 500 times. There is no gymnastics or monostructural element to distribute fatigue, so all volume funnels through the squat and press pattern, heavily stressing the legs, shoulders, and midline with continuous barbell cycling.
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