What is a good score for Painstorm XX?

Good scores for Painstorm XX depend on your fitness level: Elite athletes achieve over 90 reps, advanced athletes target 270 reps-90 reps, intermediate athletes aim for 420 reps-270 reps, and beginners should focus on proper form over hitting 420 reps.

What is considered a good Painstorm XX score?

A good Painstorm XX score for most CrossFit athletes is between 420 reps-270 reps (intermediate level). Elite scores are over 90 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Painstorm XX?

Your Painstorm XX target should match your fitness level. Beginners should aim for around 420 reps with good form, while advanced athletes can target 270 reps-90 reps. Always prioritize proper movement over maximum reps.

How do I scale Painstorm XX?

Painstorm XX 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 XX work?

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

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

Workout Description

AMRAP in 47 minutes 1 minute Handstand Push-Ups 1 minute Muscle-Ups 1 minute Air Squats 1 minute Sit-Ups 1 minute Pull-Ups 1 minute Rest 1 minute Kettlebell Swings (16/12 kg) 1 minute Left-Arm Kettlebell Snatches (16/12 kg) 1 minute Kettlebell Walking Lunges (16/12 kg) 1 minute Right-Arm Kettlebell Snatches (16/12 kg) 1 minute Kettlebell Goblet Squats (16/12 kg) 1 minute Rest 1 minute Push Presses (40/30 kg) 1 minute Sumo Deadlift High-Pulls (40/30 kg) 1 minute Split Jerks (40/30 kg) 1 minute Power Cleans (40/30 kg) 1 minute Thrusters (40/30 kg) 1 minute Rest 1 minute Burpees 1 minute 10 meter Sprints 1 minute Pull-Ups 1 minute Shoulder Presses (40/30 kg) 1 minute Calorie Row 1 minute Rest Repeat the above for a total of 2 Rounds in 47 minutes

Why This Workout Is Very Hard

A long 47-minute workout consisting of two rounds of 20 different 1-minute stations separated by rest. Tests work capacity across a huge variety of movements.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A long 47-minute workout consisting of two full rounds of 20 different 1-minute max rep stations (covering gymnastics, KB work, barbell lifts, burpees, sprints, rowing) separated by 1-minute rests between blocks of 5 stations. This is an extreme test of work capacity and endurance across a huge variety of movements and demands.

Stamina (9/10): Sustaining max reps for 1 minute across 20 different stations (repeated twice) will exhaust muscular stamina in every conceivable way – pulling, pushing, core, legs, grip, lifting, skill. The short rests offer limited recovery.

Power (6/10): Many stations involve power-based movements (KB snatches, barbell lifts, burpees, sprints, rowing). The WOD tests the ability to generate power repeatedly in short 1-minute bursts across many different modalities.

Speed (6/10): Maximizing reps in each 1-minute window requires high movement speed and minimal rest within the minute. Efficient transitions between stations (though rest is programmed) are implied by the structure.

Strength (5/10): Barbell loads (40/30kg or ~88/66lb) and KB weight (16/12kg or ~35/26lb) are light to moderate. Gymnastics test relative strength. The challenge is maintaining strength output for max reps in 1-minute windows repeatedly.

Flexibility (4/10): Requires mobility for a vast range of movements including HSPU, MUs, squats, KB snatches/goblet squats, various barbell lifts (cleans, presses, jerks, SDHP, thrusters).

Similar Workouts to Painstorm XX

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

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

Attribute	Score	Explanation
Endurance	9/10	A long 47-minute workout consisting of two full rounds of 20 different 1-minute max rep stations (covering gymnastics, KB work, barbell lifts, burpees, sprints, rowing) separated by 1-minute rests between blocks of 5 stations. This is an extreme test of work capacity and endurance across a huge variety of movements and demands.
Stamina	9/10	Sustaining max reps for 1 minute across 20 different stations (repeated twice) will exhaust muscular stamina in every conceivable way – pulling, pushing, core, legs, grip, lifting, skill. The short rests offer limited recovery.
Strength	5/10	Barbell loads (40/30kg or ~88/66lb) and KB weight (16/12kg or ~35/26lb) are light to moderate. Gymnastics test relative strength. The challenge is maintaining strength output for max reps in 1-minute windows repeatedly.
Flexibility	4/10	Requires mobility for a vast range of movements including HSPU, MUs, squats, KB snatches/goblet squats, various barbell lifts (cleans, presses, jerks, SDHP, thrusters).
Power	6/10	Many stations involve power-based movements (KB snatches, barbell lifts, burpees, sprints, rowing). The WOD tests the ability to generate power repeatedly in short 1-minute bursts across many different modalities.
Speed	6/10	Maximizing reps in each 1-minute window requires high movement speed and minimal rest within the minute. Efficient transitions between stations (though rest is programmed) are implied by the structure.

Attribute

Score

Explanation

Endurance

9/10

A long 47-minute workout consisting of two full rounds of 20 different 1-minute max rep stations (covering gymnastics, KB work, barbell lifts, burpees, sprints, rowing) separated by 1-minute rests between blocks of 5 stations. This is an extreme test of work capacity and endurance across a huge variety of movements and demands.

Stamina

9/10

Sustaining max reps for 1 minute across 20 different stations (repeated twice) will exhaust muscular stamina in every conceivable way – pulling, pushing, core, legs, grip, lifting, skill. The short rests offer limited recovery.

Strength

5/10

Barbell loads (40/30kg or ~88/66lb) and KB weight (16/12kg or ~35/26lb) are light to moderate. Gymnastics test relative strength. The challenge is maintaining strength output for max reps in 1-minute windows repeatedly.

Flexibility

4/10

Requires mobility for a vast range of movements including HSPU, MUs, squats, KB snatches/goblet squats, various barbell lifts (cleans, presses, jerks, SDHP, thrusters).

Power

6/10

Many stations involve power-based movements (KB snatches, barbell lifts, burpees, sprints, rowing). The WOD tests the ability to generate power repeatedly in short 1-minute bursts across many different modalities.

Speed

6/10

Maximizing reps in each 1-minute window requires high movement speed and minimal rest within the minute. Efficient transitions between stations (though rest is programmed) are implied by the structure.

25 ♡ on Wodwell

Difficulty:

Very Hard

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Workout Description

Why This Workout Is Very Hard

Training Focus

Modality Profile

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Training Profile

Painstorm XX

Training Profile

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