Workout Description

Why This Workout Is Extremely Hard

Relative loading is extreme: 2x bodyweight deadlifts, bodyweight push presses, and 50% bodyweight weighted pull-ups across 55 reps each (165 total). Grip, spinal integrity, and shoulder stamina are heavily taxed. Advanced gymnastics strength and high absolute strength are prerequisites. Even elite athletes face long durations, small sets, and significant rest to maintain form and avoid failure.

Benchmark Times for Painstorm XXXVI

• Elite: <35:00
• Advanced: 43:00-48:00
• Intermediate: 53:00-58:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Very high relative loads: 2x bodyweight deadlifts, bodyweight push presses, and weighted pull-ups demand elite maximal and relative strength.
• Stamina (9/10): High total reps under heavy loading require repeated submaximal efforts with minimal drop-off. Success hinges on managing fatigue and maintaining small, sustainable sets.
• Power (5/10): Push press benefits from leg drive and fast turnover. Deadlifts and weighted pull-ups are mostly heavy grind with occasional explosive rep initiations.
• Endurance (3/10): No monostructural work; heart rate elevates from heavy, repeated efforts. Breathing is challenged, but long rests and bracing dominate rather than sustained cardio output.
• Speed (3/10): Heavy loads prevent fast cycling. The workout favors deliberate singles/doubles, composed transitions, and technique over speed.
• Flexibility (2/10): Basic ranges: neutral spine deadlifts and overhead lockout for push press. Mobility matters but is not the primary limiter for most athletes.

Movements

• Push Press
• Weighted Pull-Up
• Deadlift

Scaling Options

Scale to: DL @ 1.5x BW, PP @ 0.75x BW, Pull-Up @ 25% BW • Fixed loads: DL 315/225 lb, PP 135/95 lb, Strict Pull-Ups (no weight) • Rep scheme 8-7-6-5-4-3-2-1 with DL @ 1.25x BW, PP @ 0.6x BW, assisted pull-ups

Scaling Explanation

These options preserve the heavy, strength-endurance stimulus and grip challenge while allowing sustainable sets, safe mechanics, and steady progress through the descending ladder.

Intended Stimulus

A brutally heavy, grinding triplet. You should move with intention, using small sets from the start and taking planned rests to preserve form. Expect significant grip and posterior chain fatigue. The descending ladder should feel progressively more doable, but never easy. Avoid failure, stay technical, and chip away consistently.

Coach Insight

Open with conservative singles/doubles on deadlifts and weighted pull-ups. Push presses in tiny sets with quick resets. Transitions steady, not rushed. Most important: Never take any set to failure—especially pull-ups and push presses. Leave 1–2 reps in the tank. Common mistakes: Ego loading, losing back position, pressing to failure, and ignoring grip management. Chalk and breathe between reps.

Benchmark Notes

Times represent completion speed from beginner to elite. If you finish closer to 90 minutes, you likely rested often and hit failure points. Faster times require strict pacing, small sets, and pristine mechanics under heavy loads. Scale so you can keep moving with controlled singles/doubles and avoid technical breakdown.

Modality Profile

Two of the three movements are barbell lifts (deadlift and push press), dominating time and fatigue. Weighted pull-ups are gymnastics but heavily loaded. There is no monostructural element; pacing is driven by strength endurance and grip rather than continuous cardio work.

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