Workout Description

Why This Workout Is Extremely Hard

Massive volume (600 total reps) with 300 burpees intertwined with 300 dumbbell reps at 50/35 lb drives long duration and cumulative fatigue. Movement variety taxes shoulders, hips, and midline, while man makers and strict presses significantly slow pace. Expect 50–90 minutes for most, demanding relentless pacing, grip/shoulder stamina, and high mental resilience.

Benchmark Times for Painstorm XXI

• Elite: <50:00
• Advanced: 55:00-60:00
• Intermediate: 65:00-70:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Hundreds of total reps and repeated shoulder/trunk loading require serious muscular endurance, especially pressing, midline stability, and hip hinging through fatigue.
• Endurance (7/10): Long, repetitive work across many stations encourages steady breathing and sustained aerobic output. Heart rate should stay high but controlled for an hour or more.
• Power (4/10): Cleans, snatches, and jerks reward crisp hip extension, but sustained pace limits peak explosiveness in favor of repeatable, moderate-power efforts.
• Strength (4/10): Loads aren’t maximal, but 50/35 lb becomes challenging under volume, particularly for strict press and man makers, demanding submaximal strength repeatedly.
• Speed (3/10): Not a sprint; deliberate cadence and small sets dominate. Speed matters in transitions and efficient burpees, but the workout favors steady grinding over bursts.
• Flexibility (2/10): Basic ranges for hip hinge, overhead lockout, and squat stance. Mobility helps efficiency, but no extreme positions or advanced flexibility are required.

Movements

• Push Jerk
• Single-Arm Snatch
• Push Press
• Dumbbell Swing
• Sumo Deadlift High Pull
• Burpee
• Dumbbell Deadlift
• Single-Arm Strict Press
• Man Maker
• Dumbbell Clean

Scaling Options

Scale to: 35/20 lb DBs • 20 burpees each time • 20 reps per station (snatches 20L/20R total) • Man makers → 20 reps or plank row + DB thruster

Scaling Explanation

These options reduce load and total reps while preserving the long, steady grind, repeated shoulder/hip hinging, and the burpee-to-dumbbell rhythm that defines the workout.

Intended Stimulus

A long, grinding chipper. Move steadily with minimal rest, keeping burpees smooth and dumbbell stations in small, repeatable sets. Shoulders and grip will accumulate fatigue, and breathing will stay elevated throughout. The right pace feels uncomfortable but sustainable, avoiding redline. Aim for consistent movement quality and quick, purposeful transitions.

Coach Insight

Pace the first five burpee sets conservatively. Break dumbbell movements early (e.g., 6x5 or 5x6) and keep rests to 5–10 seconds. Most important: protect your shoulders. Prioritize tight midline, vertical lockout, and quality reps—especially on strict press and man makers. Don’t sprint early, don’t go to failure on pressing, and don’t rest standing—breathe, shake out, then get back on the next rep.

Benchmark Notes

Times range from 90 minutes (L1) down to 50 minutes (L9 elite). If you’re around L5, expect about 70 minutes. Faster athletes hold small, sustainable sets and quick transitions; slower times reflect longer breaks and reduced cycling speed, especially on strict presses, man makers, and later burpee sets.

Modality Profile

Burpees contribute substantial gymnastics volume (about half the total reps), while all other work uses dumbbells, placing slightly more total time and fatigue into weightlifting. There’s no monostructural element; the cardio demand comes from sustained, mixed-modality effort and minimal rest between stations.

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