Workout Description
For Time
3 Rounds of:
400 meter Run
15 Deadlifts (Bodyweight)
15 Pull-Ups
Then 3 Rounds of:
400 meter Run
21 Kettlebell Swings (50/30 lb)
12 Handstand Push-Ups
Why This Workout Is Hard
Two distinct 3-round triplets performed back-to-back, combining running with strength and gymnastics elements.
Benchmark Times for Painstorm VI
- Elite: <44:01
- Advanced: 44:01-41:31
- Intermediate: 41:31-35:31
- Beginner: >35:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Two distinct 3-round triplets performed back-to-back. Part 1: 400m Run, 15 Bodyweight Deadlifts, 15 Pull-Ups. Part 2: 400m Run, 21 Kettlebell Swings (50/30lb), 12 Handstand Push-Ups. This is a significant test of endurance across varied strength and gymnastics elements, with repeated runs.
- Stamina (8/10): High volume of running (2400m total). Part 1 tests posterior chain/grip (BW DLs) and pulling stamina. Part 2 tests posterior chain/grip (KB swings) and pushing stamina (HSPU). Overall, a broad stamina challenge.
- Strength (7/10): Deadlifts at bodyweight are a significant strength endurance test. Handstand Push-Ups require high relative pressing strength. KB swings (50/30lb) are moderate. Pull-ups test relative pulling strength.
- Speed (6/10): Maintaining a strong running pace and cycling efficiently through the strength/gymnastics elements in both triplets is key for a good time.
- Power (5/10): KB swings are explosive. Kipping pull-ups/HSPU utilize power. Deadlifts can be powerful. Maintaining power across both triplets is tested.
- Flexibility (4/10): Requires mobility for deadlifts, pull-ups, KB swings (hip hinge), and HSPU (shoulder/wrist). Basic running mobility.
Modality Profile
A balanced workout with two distinct triplets, combining monostructural (Run), gymnastics (Pull-Ups, Handstand Push-Ups), and weightlifting (Deadlifts, Kettlebell Swings) components.
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