What is a good time for Painstorm XIII?

Good times for Painstorm XIII depend on your fitness level: Elite athletes finish under 62:31, advanced athletes target 62:31-57:31, intermediate athletes aim for 57:31-50:01, and beginners should focus on proper form over 50:01.

What is considered a good Painstorm XIII time?

A good Painstorm XIII time for most CrossFit athletes is between 57:31-50:01 (intermediate level). Elite times are under 62:31, but focus on consistent movement and proper form rather than just speed.

How fast should I do Painstorm XIII?

Your Painstorm XIII pace should match your fitness level. Beginners should aim to finish around 50:01 with good form, while advanced athletes can target 62:31-57:31. Always prioritize proper movement over speed.

How do I scale Painstorm XIII?

Painstorm XIII 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 XIII work?

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

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

Workout Description

3 Rounds for Time 200 meter Beck's Burpees* 15 Deadlifts (Bodyweight) 15 Pull-Ups Then 3 Rounds of: 200 meter Beck's Burpees* 15 Kettlebell Swings (50/35 lb) 15 Handstand Push-Ups *Beck's Burpee: Burpee + Jump onto 45lb plate

Why This Workout Is Very Hard

Two distinct 3-round triplets performed back-to-back, both featuring grueling 200m 'Beck's Burpees' combined with strength and gymnastics.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): Two distinct 3-round triplets performed back-to-back, both featuring grueling 200m 'Beck's Burpees' (Burpee + Jump onto 45lb plate). Part 1: Beck's Burpees, Bodyweight Deadlifts, Pull-Ups. Part 2: Beck's Burpees, Kettlebell Swings (50/35lb), Handstand Push-Ups. The Beck's Burpees alone make this an extreme cardiovascular and full-body endurance test.

Stamina (9/10): Six total rounds of 200m Beck's Burpees will exhaust full-body stamina. Part 1 adds posterior chain/grip (BW DLs) and pulling stamina. Part 2 adds posterior chain/grip (KB swings) and pushing stamina (HSPU). Overall, a brutal stamina challenge.

Strength (7/10): Deadlifts at bodyweight are a significant strength endurance test. Handstand Push-Ups require high relative pressing strength. KB swings (50/35lb) are moderate. Pull-ups test relative pulling strength. Beck's Burpees add a dynamic strength component with the plate jump.

Power (6/10): Beck's Burpees (burpee + explosive jump onto plate) are highly powerful. KB swings are explosive. Kipping pull-ups/HSPU utilize power. Deadlifts can be powerful. Maintaining power across both demanding triplets is key.

Speed (5/10): Efficiently performing Beck's Burpees and cycling through the strength/gymnastics elements in both triplets is key. Pacing to survive six rounds of the burpee variation is paramount.

Flexibility (4/10): Requires mobility for deadlifts, pull-ups, KB swings (hip hinge), and HSPU (shoulder/wrist). Basic mobility for burpees and jumping onto a plate.

Similar Workouts to Painstorm XIII

If you enjoy Painstorm XIII, you might also like these similar CrossFit WODs:

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

Attribute	Score	Explanation
Endurance	9/10	Two distinct 3-round triplets performed back-to-back, both featuring grueling 200m 'Beck's Burpees' (Burpee + Jump onto 45lb plate). Part 1: Beck's Burpees, Bodyweight Deadlifts, Pull-Ups. Part 2: Beck's Burpees, Kettlebell Swings (50/35lb), Handstand Push-Ups. The Beck's Burpees alone make this an extreme cardiovascular and full-body endurance test.
Stamina	9/10	Six total rounds of 200m Beck's Burpees will exhaust full-body stamina. Part 1 adds posterior chain/grip (BW DLs) and pulling stamina. Part 2 adds posterior chain/grip (KB swings) and pushing stamina (HSPU). Overall, a brutal stamina challenge.
Strength	7/10	Deadlifts at bodyweight are a significant strength endurance test. Handstand Push-Ups require high relative pressing strength. KB swings (50/35lb) are moderate. Pull-ups test relative pulling strength. Beck's Burpees add a dynamic strength component with the plate jump.
Flexibility	4/10	Requires mobility for deadlifts, pull-ups, KB swings (hip hinge), and HSPU (shoulder/wrist). Basic mobility for burpees and jumping onto a plate.
Power	6/10	Beck's Burpees (burpee + explosive jump onto plate) are highly powerful. KB swings are explosive. Kipping pull-ups/HSPU utilize power. Deadlifts can be powerful. Maintaining power across both demanding triplets is key.
Speed	5/10	Efficiently performing Beck's Burpees and cycling through the strength/gymnastics elements in both triplets is key. Pacing to survive six rounds of the burpee variation is paramount.

Attribute

Score

Explanation

Endurance

9/10

Two distinct 3-round triplets performed back-to-back, both featuring grueling 200m 'Beck's Burpees' (Burpee + Jump onto 45lb plate). Part 1: Beck's Burpees, Bodyweight Deadlifts, Pull-Ups. Part 2: Beck's Burpees, Kettlebell Swings (50/35lb), Handstand Push-Ups. The Beck's Burpees alone make this an extreme cardiovascular and full-body endurance test.

Stamina

9/10

Six total rounds of 200m Beck's Burpees will exhaust full-body stamina. Part 1 adds posterior chain/grip (BW DLs) and pulling stamina. Part 2 adds posterior chain/grip (KB swings) and pushing stamina (HSPU). Overall, a brutal stamina challenge.

Strength

7/10

Deadlifts at bodyweight are a significant strength endurance test. Handstand Push-Ups require high relative pressing strength. KB swings (50/35lb) are moderate. Pull-ups test relative pulling strength. Beck's Burpees add a dynamic strength component with the plate jump.

Flexibility

4/10

Requires mobility for deadlifts, pull-ups, KB swings (hip hinge), and HSPU (shoulder/wrist). Basic mobility for burpees and jumping onto a plate.

Power

6/10

Beck's Burpees (burpee + explosive jump onto plate) are highly powerful. KB swings are explosive. Kipping pull-ups/HSPU utilize power. Deadlifts can be powerful. Maintaining power across both demanding triplets is key.

Speed

5/10

Efficiently performing Beck's Burpees and cycling through the strength/gymnastics elements in both triplets is key. Pacing to survive six rounds of the burpee variation is paramount.

6 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

37:31Elite

52:31Target

62:31Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Very Hard

Benchmark Times for Painstorm XIII

Training Focus

Modality Profile

Similar Workouts to Painstorm XIII

Training Profile

Painstorm XIII

Training Profile

Performance Levels

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