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“Painstorm I”

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Classic Benchmark WOD

1.9K 80
  • For Time
  • 3 Rounds of:
  • 400 meter Run
  • 21 Kettlebell Swings (1.5/1 pood)
  • 12 Pull-Ups
  • Directly into:
  • 10 Pull-Ups
  • 10 Kettlebell Swings (1.5/1 pood)
  • 15 Push-Ups
  • 200 meter Run
  • 20 Pull-Ups
  • 20 Kettlebell Swings (1.5/1 pood)
  • 30 Push-Ups
  • 400 meter Run
  • 40 Pull-Ups
  • 40 Kettlebell Swings (1.5/1 pood)
  • 60 Push-Ups
  • 800 meter Run
  • Finally, AMRAP in 10 minutes:
  • Single-Arm Kettlebell Snatches (1.5/1 pood)

With a running clock, as fast as possible perform the prescribed work. Athlete must perform 3 rounds of 400 meter Run, 21 Kettlebell Swings, and 12 Pull-Ups. Then, perform 10 Pull-Ups, 10 Kettlebell Swings, 15 Push-Ups, and 200 meter Run. For the next round, perform 20 Pull-Ups, 20 Kettlebell Swings, 30 Push-Ups, and 400 meter Run. For the third round, complete 40 Pull-Ups, 40 Kettlebell Swings, 60 Push-Ups, and 800 meter Run. Finally in the next 10 minutes, perform as many repetitions as possible of Single-Arm Kettlebell Snatches.

There will be two scores for this workout. Score A is the time on the clock when the 800 meter Run is completed. Score B is the total number of repetitions completed for the Single-Arm Kettlebell Snatches before 10-minute clock stops.


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Background: The “Painstorm” WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland in the early 2000’s. Each workout in the series, identified by the roman numeral in its name, has since spread throughout the functional fitness community. As a whole, the collection became very popular. “Painstorm I,” the first of the series, was shared with WODwell by a friend who had a connection to one of the gyms who originated it.

See more “Painstorm” WODs

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