Workout Description

Why This Workout Is Very Hard

Starts with heavy back squats, then a run, followed by 10 rounds of pull-ups, DB cleans, lunges, and an 800m run *each round*. Extremely high volume running.

Benchmark Times for Painstorm XXXIX

• Elite: <92:31
• Advanced: 92:31-85:01
• Intermediate: 85:01-72:31
• Beginner: >72:31

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): Starts with 10 bodyweight back squats, then an 800m run, followed by TEN rounds of: 10 Pull-Ups, 10 Dumbbell Cleans (2x45/30lb), 10 Walking Lunges, AND AN 800 METER RUN *PER ROUND*. This means 8.8km (5.5 miles) of running plus significant volume of other work. Extreme endurance test.
• Stamina (9/10): Massive running volume. Additionally, 100 Pull-Ups, 100 DB Cleans, and 100 Walking Lunges spread across 10 rounds, each punctuated by an 800m run, will exhaust pulling, lifting, and leg stamina to an incredible degree.
• Strength (5/10): Bodyweight back squats are a good strength test. DB Cleans with 2x45/30 lbs are moderate. Pull-ups test relative strength. The main challenge is maintaining any strength output under such extreme endurance duress.
• Power (4/10): DB Cleans are explosive. Kipping pull-ups utilize power. However, the overwhelming factor is endurance over such a long, run-heavy WOD.
• Flexibility (3/10): Requires full squat depth for back squats. Mobility for DB cleans and lunges. Basic running/pull-up mobility.
• Speed (3/10): This WOD is about survival and relentless forward progress through extreme running volume and moderate reps of other work. Pacing for completion is paramount, not speed per element.

Modality Profile

A complex chipper. Back Squat (W), Run (M), Pull-up (G), DB Clean (W), Lunge (G). This gives 2 G, 1 M, 2 W. Profile: 40% G, 20% M, 40% W.

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