What is a good time for Painstorm I?

Good times for Painstorm I depend on your fitness level: Elite athletes finish under 45:00, advanced athletes target 45:00-41:00, intermediate athletes aim for 41:00-37:00, and beginners should focus on proper form over 37:00.

What is considered a good Painstorm I time?

A good Painstorm I time for most CrossFit athletes is between 41:00-37:00 (intermediate level). Elite times are under 45:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Painstorm I?

Your Painstorm I pace should match your fitness level. Beginners should aim to finish around 37:00 with good form, while advanced athletes can target 45:00-41:00. Always prioritize proper movement over speed.

How do I scale Painstorm I?

Painstorm I can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Painstorm I work?

Painstorm I is a full-body workout that develops multiple fitness domains.

Painstorm I WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Workout Description

For Time 3 Rounds of: 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Directly into: 10 Pull-Ups 10 Kettlebell Swings (1.5/1 pood) 15 Push-Ups 200 meter Run 20 Pull-Ups 20 Kettlebell Swings (1.5/1 pood) 30 Push-Ups 400 meter Run 40 Pull-Ups 40 Kettlebell Swings (1.5/1 pood) 60 Push-Ups 800 meter Run Finally AMRAP in 10 minutes: Single-Arm Kettlebell Snatches (1.5/1 pood)

Why This Workout Is Very Hard

A multi-part workout including 3 rounds of Helen, an ascending chipper, and a final 10-min AMRAP of KB snatches. Tests endurance across multiple structures.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A multi-part workout starting with 3 rounds of 'Helen' (Run, KB Swings, Pull-ups), then an ascending chipper (Pull-ups, KB Swings, Push-ups, Run with increasing reps/distance), and finally a 10-min AMRAP of single-arm KB snatches. This is an extreme test of endurance across multiple structures and time domains.

Stamina (9/10): Massive volume across pull-ups, KB swings, push-ups, running, and KB snatches. This will exhaust muscular stamina in nearly every way – pulling, posterior chain/grip, pushing, legs, and unilateral shoulder/core for snatches.

Power (6/10): KB swings and snatches are explosive movements. Kipping pull-ups also utilize power. Maintaining power output through such a long and varied WOD is a significant challenge.

Strength (5/10): Kettlebell swings and snatches (1.5/1 pood or 53/35 lb) are moderate loads that become very challenging with volume. Pull-ups and push-ups test relative strength endurance.

Flexibility (4/10): Requires mobility for KB swings/snatches (hip hinge, overhead), pull-ups, and push-ups. Basic running mobility.

Speed (4/10): Pacing is absolutely critical. This WOD is about sustained effort and managing fatigue across many modalities and structures over a very long duration. Efficient transitions are key.

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These WODs similar to Painstorm I share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	9/10	A multi-part workout starting with 3 rounds of 'Helen' (Run, KB Swings, Pull-ups), then an ascending chipper (Pull-ups, KB Swings, Push-ups, Run with increasing reps/distance), and finally a 10-min AMRAP of single-arm KB snatches. This is an extreme test of endurance across multiple structures and time domains.
Stamina	9/10	Massive volume across pull-ups, KB swings, push-ups, running, and KB snatches. This will exhaust muscular stamina in nearly every way – pulling, posterior chain/grip, pushing, legs, and unilateral shoulder/core for snatches.
Strength	5/10	Kettlebell swings and snatches (1.5/1 pood or 53/35 lb) are moderate loads that become very challenging with volume. Pull-ups and push-ups test relative strength endurance.
Flexibility	4/10	Requires mobility for KB swings/snatches (hip hinge, overhead), pull-ups, and push-ups. Basic running mobility.
Power	6/10	KB swings and snatches are explosive movements. Kipping pull-ups also utilize power. Maintaining power output through such a long and varied WOD is a significant challenge.
Speed	4/10	Pacing is absolutely critical. This WOD is about sustained effort and managing fatigue across many modalities and structures over a very long duration. Efficient transitions are key.

Attribute

Score

Explanation

Endurance

9/10

A multi-part workout starting with 3 rounds of 'Helen' (Run, KB Swings, Pull-ups), then an ascending chipper (Pull-ups, KB Swings, Push-ups, Run with increasing reps/distance), and finally a 10-min AMRAP of single-arm KB snatches. This is an extreme test of endurance across multiple structures and time domains.

Stamina

9/10

Massive volume across pull-ups, KB swings, push-ups, running, and KB snatches. This will exhaust muscular stamina in nearly every way – pulling, posterior chain/grip, pushing, legs, and unilateral shoulder/core for snatches.

Strength

5/10

Kettlebell swings and snatches (1.5/1 pood or 53/35 lb) are moderate loads that become very challenging with volume. Pull-ups and push-ups test relative strength endurance.

Flexibility

4/10

Requires mobility for KB swings/snatches (hip hinge, overhead), pull-ups, and push-ups. Basic running mobility.

Power

6/10

KB swings and snatches are explosive movements. Kipping pull-ups also utilize power. Maintaining power output through such a long and varied WOD is a significant challenge.

Speed

4/10

Pacing is absolutely critical. This WOD is about sustained effort and managing fatigue across many modalities and structures over a very long duration. Efficient transitions are key.

40 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

32:00Elite

38:00Target

45:00Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Very Hard

Benchmark Times for Painstorm I

Training Focus

Modality Profile

Similar Workouts to Painstorm I

Training Profile

Painstorm I

Training Profile

Performance Levels

Similar WODs