Workout Description
For Time
15 Bear Complexes (45/35 kg)*
30 Pull-Ups
60 Push-Ups
400 meter Run
Every 45 seconds starting at 0:00 perform:
45 second Dumbbell Hold (2x25/15 kg)
*1 Bear Complex consists of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat and 1 Push Press
Why This Workout Is Hard
Complete a chipper (Complex, Pull-ups, Push-ups, Run) while performing a dumbbell hold penalty every 45 seconds. Tests strength endurance and grip.
Benchmark Times for Painstorm V
- Elite: <28:45
- Advanced: 28:45-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The Bear Complex (Clean, FS, PP, BS, PP) is demanding. High-volume pull-ups and push-ups test upper body stamina. The frequent, long DB holds will severely tax grip and shoulder isometric stamina, impacting performance on other movements.
- Endurance (7/10): A chipper (15 Bear Complexes at 45/35kg, 30 Pull-Ups, 60 Push-Ups, 400m Run) where every 45 seconds a 45-second dumbbell hold (2x25/15kg) must be performed. The constant interruption with a static hold significantly challenges cardiovascular recovery and work capacity under duress.
- Strength (6/10): Bear Complexes at 45/35 kg (~99/77 lb) are moderately heavy. Pull-ups and push-ups test relative strength endurance. The DB hold tests static strength endurance.
- Power (5/10): The Bear Complex involves multiple explosive movements. Maintaining power while managing the DB hold penalty is key.
- Flexibility (4/10): Requires mobility for all components of the Bear Complex, pull-ups, and push-ups. Maintaining posture during DB holds.
- Speed (4/10): Efficiently completing work within the 45-second windows between DB holds is crucial. This WOD is more about managing the penalty and sustained effort than raw speed.
Modality Profile
A chipper with a monostructural component (Run), gymnastics movements (Pull-Ups, Push-Ups), and a weightlifting component (Bear Complex, Dumbbell Hold). Gymnastics dominant.
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