Workout Description
For Time
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Bodyweight)
Push-Ups
Dumbbell Cleans (1/2 Bodyweight)
Why This Workout Is Hard
A high-volume descending rep chipper involving bodyweight deadlifts, push-ups, and moderate dumbbell cleans. Tests endurance and mental fortitude.
Benchmark Times for Painstorm XXIX
- 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:
- Stamina (9/10): Totaling 210 Bodyweight Deadlifts, 210 Push-Ups, and 210 Dumbbell Cleans (at 1/2 total BW) will severely tax posterior chain/grip stamina, pushing stamina, and full-body lifting stamina for the DB cleans. This is an extreme muscular endurance test.
- Endurance (8/10): A high-volume descending rep chipper (20 down to 1) of Bodyweight Deadlifts, Push-Ups, and Dumbbell Cleans (1/2 Bodyweight total, e.g., 2x 1/4 BW DBs). This will be very metabolically taxing and a test of mental fortitude to get through 210 reps of each movement.
- Strength (7/10): Deadlifts at bodyweight are a significant strength endurance test. Dumbbell cleans with a total of 1/2 bodyweight (e.g., 2x 1/4 BW DBs) are moderately heavy for this volume. Push-ups test relative strength endurance.
- Power (5/10): DB Cleans are an explosive movement. Deadlifts can be powerful. Maintaining power output through such extreme volume is very challenging.
- Speed (4/10): Efficiently cycling through reps for all three movements and minimizing rest is key for a good time, but managing the sheer volume and strength fatigue is paramount.
- Flexibility (3/10): Requires good hamstring/hip mobility for deadlifts. Mobility for DB cleans (catch position). Basic push-up mobility.
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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