Classic Benchmark WOD
- For Time (in a team of 4)
- 50 Body Builders (each)
- 50 yard Forward Rolls
- 25 Buddy Squats
- 50 yard Inspect the House
- 50 Assisted Pull-Ups (each)
- 50 yard Fireman's Carry
- 50 V-Ups
- 50 yard Buddy Drag
- 25 Ankle Hooks (each)
- 50 yard Team Cadence Lunges
- 25 Fire Team Push-Ups
- 50 yard Buddy low Crawl
- 1 mile Weighted Run (50/30 kg)
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the 1 mile Run is completed.
Body Builder: Start with an Air Squat to a Plank Hold position, then perform a Push-Up and spread the legs wider than hip-width apart, bring legs together and then stand to full extension. This counts as one rep.
Inspect the House: Three of the team members line
up side by side in an ‘up’ position like they were doing Dive Bomber Push-Ups. They should be touching their neighbor. This will form a tunnel/house that the fourth guy crawls through ‘inspecting the house’. When he gets out the other side he jumps on the end of the tunnel and shouts “GO!” to tell the first man on the tunnel to start low crawling.
Assisted Pull-Up: One guy knocks out Pull-Ups with his buddy pressing him. Switch out until each member has completed 50 reps.
Buddy Drag: This is a Bear Crawl with your buddy on his back holding on to your belt as you drag him. Switch out as you like. The dragged buddy may not help by pushing with his feet or any of that weak nonsense.
Ankle Hook: Grab the Bar in an alternate grip with your hands touching (like you were holding a baseball bat). Swing your feet up until your ankles hook onto the Bar.
Team Cadence Lunge: The team gets in line with their arms around each other and does Forward Lunges for 50 yards. Stay in step!
Fire Team Push-Up: The team gets down in a Push-Up position forming a square. Each team member will have his feet on the upper back of his buddy. Each rep must be completed together. No ugly fire team Push-Ups!
Buddy Low Crawl: One buddy low crawls with the
other guy on his back. 50 yards, switch out as needed. The dead buddy may not help by pushing with his feet or any other Nancy boy techniques.
About the wod
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.
This specific workout was shared with WODwell by a friend who had a connection to one of the gyms who originated it.
See more “Painstorm” WODs