Workout Description

Why This Workout Is Hard

A long chipper workout with running intervals and high-volume bodyweight movements. Tests endurance and mental toughness.

Benchmark Times for Painstorm XXIV

• 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:

• Endurance (9/10): A long chipper workout with symmetrical running intervals (100m up to 400m and back down) sandwiching high-volume bodyweight movements (50 Burpees, 100 Push-Ups, 150 Lunges, 200 Air Squats, then reversed). This is a significant test of running endurance and high-rep bodyweight stamina.
• Stamina (9/10): Massive total volume: 100 Burpees, 200 Push-Ups, 300 Lunges, 400 Air Squats. This will exhaust full-body (burpees), pushing, and leg muscular stamina to an extreme degree, compounded by 2000m of total running.
• Speed (4/10): Maintaining a consistent running pace across varied distances and efficiently cycling through the very high-volume bodyweight movements is key. Pacing for the overall effort is critical.
• Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
• Flexibility (2/10): Requires basic mobility for running, burpees, push-ups, lunges, and squats.
• Power (2/10): Burpees have an explosive component, but the WOD is overwhelmingly focused on sustained endurance and high-volume bodyweight stamina over a long duration.

Modality Profile

A couplet of a monostructural movement (Run) and a gymnastics movement (Burpee). The structure ensures an even split between the two modalities.

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