What is a good time for Painstorm XL?

Good times for Painstorm XL depend on your fitness level: Elite athletes finish under 57:31, advanced athletes target 57:31-52:31, intermediate athletes aim for 52:31-45:01, and beginners should focus on proper form over 45:01.

What is considered a good Painstorm XL time?

A good Painstorm XL time for most CrossFit athletes is between 52:31-45:01 (intermediate level). Elite times are under 57:31, but focus on consistent movement and proper form rather than just speed.

How fast should I do Painstorm XL?

Your Painstorm XL pace should match your fitness level. Beginners should aim to finish around 45:01 with good form, while advanced athletes can target 57:31-52:31. Always prioritize proper movement over speed.

How do I scale Painstorm XL?

Painstorm XL 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 XL work?

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

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AI-powered WOD Insights

Workout Description

5 Rounds for Time 1000 lb Accumulated Ground-to-Overheads (anyhow) 500 meter Row Rest 3 minutes

Why This Workout Is Very Hard

Five rounds, each requiring accumulating 1000 lbs GTOH followed by a row, with mandatory rest between rounds. Tests strength, power, and rowing capacity.

Benchmark Times for Painstorm XL

Elite: <57:31
Advanced: 57:31-52:31
Intermediate: 52:31-45:01
Beginner: >45:01

Training Focus

This workout develops the following fitness attributes:

Strength (9/10): The GTOH component allows athletes to choose their load, but to be efficient, significant weight must be moved. This tests the ability to perform multiple GTOH reps at challenging loads repeatedly. This is a strength-biased WOD.
Endurance (8/10): Five rounds, each requiring accumulating 1000 lbs in ground-to-overheads (GTOH) followed by a 500m row, with a mandatory 3-minute rest between rounds. The GTOH portion can be highly metabolic depending on strategy (few heavy reps vs many light reps), and the row adds cardiovascular demand. The rest allows for some recovery but the overall WOD is long and taxing.
Stamina (8/10): Accumulating 1000 lbs GTOH per round (5000 lbs total) will test strength-stamina significantly, regardless of strategy. The 500m row adds to full-body stamina demand. Repeating this for 5 rounds is a major challenge.
Power (8/10): Ground-to-Overheads are inherently powerful movements. The WOD tests the ability to generate power repeatedly to lift chosen loads for the GTOH. Rowing also demands power per stroke.
Flexibility (4/10): Requires mobility for GTOH (hip hinge, clean, jerk/snatch mechanics depending on GTOH style). Basic rowing mechanics.
Speed (4/10): While not a pure speed WOD, efficient GTOH reps and a strong rowing pace are important. Strategy in choosing GTOH weight/reps to balance speed and sustainability is key.

Modality Profile

A G/M workout with a monostructural component (Row) and a gymnastics component (Burpees).

Similar Workouts to Painstorm XL

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

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Five rounds, each requiring accumulating 1000 lbs in ground-to-overheads (GTOH) followed by a 500m row, with a mandatory 3-minute rest between rounds. The GTOH portion can be highly metabolic depending on strategy (few heavy reps vs many light reps), and the row adds cardiovascular demand. The rest allows for some recovery but the overall WOD is long and taxing.
Stamina	8/10	Accumulating 1000 lbs GTOH per round (5000 lbs total) will test strength-stamina significantly, regardless of strategy. The 500m row adds to full-body stamina demand. Repeating this for 5 rounds is a major challenge.
Strength	9/10	The GTOH component allows athletes to choose their load, but to be efficient, significant weight must be moved. This tests the ability to perform multiple GTOH reps at challenging loads repeatedly. This is a strength-biased WOD.
Flexibility	4/10	Requires mobility for GTOH (hip hinge, clean, jerk/snatch mechanics depending on GTOH style). Basic rowing mechanics.
Power	8/10	Ground-to-Overheads are inherently powerful movements. The WOD tests the ability to generate power repeatedly to lift chosen loads for the GTOH. Rowing also demands power per stroke.
Speed	4/10	While not a pure speed WOD, efficient GTOH reps and a strong rowing pace are important. Strategy in choosing GTOH weight/reps to balance speed and sustainability is key.

Painstorm XL

For Time

5 Rounds for Time 1000 lb Accumulated Ground-to-Overheads (anyhow) 500 meter Row Rest 3 minutes

9 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

32:31Elite

47:31Target

57:31Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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