What is a good time for Painstorm XXII?

Good times for Painstorm XXII depend on your fitness level: Elite athletes finish under 87:31, advanced athletes target 87:31-80:01, intermediate athletes aim for 80:01-67:31, and beginners should focus on proper form over 67:31.

What is considered a good Painstorm XXII time?

A good Painstorm XXII time for most CrossFit athletes is between 80:01-67:31 (intermediate level). Elite times are under 87:31, but focus on consistent movement and proper form rather than just speed.

How fast should I do Painstorm XXII?

Your Painstorm XXII pace should match your fitness level. Beginners should aim to finish around 67:31 with good form, while advanced athletes can target 87:31-80:01. Always prioritize proper movement over speed.

How do I scale Painstorm XXII?

Painstorm XXII 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 XXII work?

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

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

Workout Description

For Time Buy-In: Max Hang Hold 1 minute Rest Max Bottom Squat Hold Directly into: 200 meter Sprint / 20 Double-Unders 20 Medicine Ball Clean Thrusters / 40 Wall Ball Shots (20/14 lb) 20 Clapping Push-Ups / 40 Burpees 400 meter Run / 40 Double-Unders 10 Brand X Bear Complexes (95/65 lb)* / 10 Hom-Strametz Complexes (75/55 lb)** 5 Muscle-Ups / 25 Pull-Ups + 50 Dips 600 meter Run / 60 Double-Unders 30 Knees-to-Elbows / 75 Sit-Ups 15 Clapping Pull-Ups / 40 Kipping Pull-Ups 400 meter Run / 40 Double-Unders 15 L-Sit Pull-Ups / 25 Kipping Pull-Ups + 25 L-Leg Raises 20 Windshield Wipers / 50 Hanging Knee Raises 200 meter Row / 20 Double-Unders 30 Snatch Grip Deadlifts / 45 Standard Deadlifts (185/125 lb) 50 meter Catterpillar Walk / 100 meter Bear Walk Rest 5 minutes Cash-Out: Max Hang Hold 1 minute Rest Max Bottom Squat Hold *1 Brand X Bear Complex consists of : 1 Clean 1 Thruster 1 Left Lunge 1 Right Lunge 1 Back Squat 1 Thruster **1 Hom-Strametz Complex consists of: 1 Power Snatch 1 Snatch Balance 1 Left Lunge 1 Right Lunge 1 Overhead Squat 1 Thruster

Why This Workout Is Very Hard

A highly complex chipper with static hold buy-in/cash-out, multiple sections with scaling options, runs/DUs, barbell complexes, and gymnastics. Tests a vast range of skills and endurance.

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): An exceptionally complex and long chipper with static hold buy-in/cash-out, multiple sections offering scaled options (e.g., Run/DUs, Complex/Wall Balls, MU/Pull-ups+Dips), barbell complexes, and gymnastics. This is an ultimate test of endurance across a vast range of skills, loads, and volumes, requiring strategic choices if scaling.

Stamina (10/10): Massive volume and variety across numerous movements including static holds, running/DUs, medicine ball work, burpees, barbell complexes (Brand X, Hom-Strametz), muscle-ups/pull-ups/dips, KTE/sit-ups, L-sit pull-ups/hanging knee raises, heavy deadlifts, and animal walks. This will exhaust every aspect of muscular stamina.

Strength (7/10): Barbell complexes (95/65lb or 75/55lb), deadlifts (185/125lb), muscle-ups, L-sit pull-ups, and static holds all have significant strength components. The scaling options allow adjustment but the Rx versions are very strength-demanding in context of the volume.

Flexibility (6/10): Requires mobility for a vast range of movements including static holds (squat), barbell complexes (cleans, thrusters, lunges, snatches, OHS), muscle-ups, KTE, L-sits, deadlifts.

Power (6/10): Many movements have power components (barbell complexes, burpees, DUs, MUs), but the overwhelming factor is the ability to sustain any output over such extreme volume, varied skills, and duration, all punctuated by runs/DUs and holds.

Speed (3/10): This WOD is about survival, strategic choices (if scaling), relentless forward progress, and managing transitions. Pacing for completion is paramount, not speed per element.

Modality Profile

An extremely complex chipper with multiple weighted movements (Brand X Bear Complex, Hom-Strametz Complex, Medicine Ball Clean Thruster, Wall Ball Shot, Deadlifts, Snatch Grip Deadlifts), monostructural work (Run, Sprint, Row, Double-Unders), and gymnastics (various pull-up variations, push-ups, muscle-ups, etc.). Profile: 40% W, 30% M, 30% G.

Similar Workouts to Painstorm XXII

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

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

Attribute	Score	Explanation
Endurance	10/10	An exceptionally complex and long chipper with static hold buy-in/cash-out, multiple sections offering scaled options (e.g., Run/DUs, Complex/Wall Balls, MU/Pull-ups+Dips), barbell complexes, and gymnastics. This is an ultimate test of endurance across a vast range of skills, loads, and volumes, requiring strategic choices if scaling.
Stamina	10/10	Massive volume and variety across numerous movements including static holds, running/DUs, medicine ball work, burpees, barbell complexes (Brand X, Hom-Strametz), muscle-ups/pull-ups/dips, KTE/sit-ups, L-sit pull-ups/hanging knee raises, heavy deadlifts, and animal walks. This will exhaust every aspect of muscular stamina.
Strength	7/10	Barbell complexes (95/65lb or 75/55lb), deadlifts (185/125lb), muscle-ups, L-sit pull-ups, and static holds all have significant strength components. The scaling options allow adjustment but the Rx versions are very strength-demanding in context of the volume.
Flexibility	6/10	Requires mobility for a vast range of movements including static holds (squat), barbell complexes (cleans, thrusters, lunges, snatches, OHS), muscle-ups, KTE, L-sits, deadlifts.
Power	6/10	Many movements have power components (barbell complexes, burpees, DUs, MUs), but the overwhelming factor is the ability to sustain any output over such extreme volume, varied skills, and duration, all punctuated by runs/DUs and holds.
Speed	3/10	This WOD is about survival, strategic choices (if scaling), relentless forward progress, and managing transitions. Pacing for completion is paramount, not speed per element.

Attribute

Score

Explanation

Endurance

10/10

An exceptionally complex and long chipper with static hold buy-in/cash-out, multiple sections offering scaled options (e.g., Run/DUs, Complex/Wall Balls, MU/Pull-ups+Dips), barbell complexes, and gymnastics. This is an ultimate test of endurance across a vast range of skills, loads, and volumes, requiring strategic choices if scaling.

Stamina

10/10

Massive volume and variety across numerous movements including static holds, running/DUs, medicine ball work, burpees, barbell complexes (Brand X, Hom-Strametz), muscle-ups/pull-ups/dips, KTE/sit-ups, L-sit pull-ups/hanging knee raises, heavy deadlifts, and animal walks. This will exhaust every aspect of muscular stamina.

Strength

7/10

Barbell complexes (95/65lb or 75/55lb), deadlifts (185/125lb), muscle-ups, L-sit pull-ups, and static holds all have significant strength components. The scaling options allow adjustment but the Rx versions are very strength-demanding in context of the volume.

Flexibility

6/10

Requires mobility for a vast range of movements including static holds (squat), barbell complexes (cleans, thrusters, lunges, snatches, OHS), muscle-ups, KTE, L-sits, deadlifts.

Power

6/10

Many movements have power components (barbell complexes, burpees, DUs, MUs), but the overwhelming factor is the ability to sustain any output over such extreme volume, varied skills, and duration, all punctuated by runs/DUs and holds.

Speed

3/10

This WOD is about survival, strategic choices (if scaling), relentless forward progress, and managing transitions. Pacing for completion is paramount, not speed per element.

12 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

48:46Elite

71:16Target

87:31Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Very Hard

Benchmark Times for Painstorm XXII

Training Focus

Modality Profile

Similar Workouts to Painstorm XXII

Training Profile

Painstorm XXII

Training Profile

Performance Levels

Similar WODs