Workout Description

Why This Workout Is Extremely Hard

This is an exceptionally long, strength-endurance grinder. Athletes must manage high total tonnage for ground-to-overhead followed by a long, loaded carry. The volume, time domain (often 45–90 minutes), and localized fatigue to shoulders, traps, and posterior chain elevate difficulty far beyond typical benchmarks, demanding careful pacing and strong mental resilience.

Benchmark Times for Painstorm XXVII

• Elite: <45:00
• Advanced: 50:00-55:00
• Intermediate: 60:00-70:00
• Beginner: >120:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total tonnage and repeated reps tax shoulder, trap, and posterior-chain endurance over an hour-long effort.
• Endurance (7/10): Long duration and steady breathing under load drive aerobic demand, especially during the carry and extended barbell sets with short rests.
• Strength (6/10): Strength matters for choosing an efficient per-rep load that can be cycled safely and repeatedly without failure.
• Power (4/10): Explosive extension helps each ground-to-overhead, but the overall session favors sustained output over maximal power.
• Speed (3/10): This is paced, not sprinted. Quick cycling helps early, but success hinges on controlled transitions and minimized rest.
• Flexibility (2/10): Basic ranges are required: good front-rack, overhead, and hip/ankle positions, but no extreme mobility demands.

Scaling Options

Scale to: 6,000–8,000 lb GTOH + 400–600 m carry • Lighter bar (35/15 lb) and any safe rack position; use power clean + push jerk • Partner version: split 10,000 lb and 800 m evenly

Scaling Explanation

These options reduce total work, lower per-rep difficulty, or share the volume so athletes maintain intended pacing, mechanics, and time domain.

Intended Stimulus

A sustained grind that rewards patience. Choose a barbell weight you can cycle in small, repeatable sets without redlining. Expect shoulders and traps to fatigue first. The carry should be steady, with strategic set-downs, not sprints. Finish feeling thoroughly taxed but mechanically sound throughout.

Coach Insight

Pick a load you can hit 5–10 reps on repeat with 10–20 second rests. Small sets, short breaks, same pattern. The one tip: Commit to your plan—don’t chase big sets early. Common mistakes: Going too heavy, resting too long, and overhead carrying when back-rack is faster. Keep transitions tight and chalk once.

Benchmark Notes

Times reflect overall completion. Faster athletes pick sustainable barbell loads to minimize rest and move the carry steadily. If you exceed the L3–L4 range, reduce tonnage or carry distance. Aim to finish within your level’s window by balancing load selection and planned breaks.

Modality Profile

Both tasks use external load: barbell ground-to-overheads and an 800 m barbell carry. There’s no monostructural machine or gymnastics element. The entire session is weightlifting-dominant, blending barbell cycling with a sustained loaded carry.

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