Home/WODs/Classic Benchmarks/Painstorm VII
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“Painstorm VII”

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Classic Benchmark WOD

1.9K 50
  • For Time
  • 50-40-30-20-10 Air Squats
  • 45-35-25-15-5 Push-Ups
  • 400 meter Run
  • 40-32-24-16-8 Left-Arm Dumbbell Snatches (50/35 lb)
  • 36-28-20-12-4 Right-Arm Dumbbell Snatches (50/35 lb)
  • 400 meter Run
  • 30-24-18-12-6 Box Jumps (24/20 in)
  • 27-21-15-9-3 Pull-Ups
  • 400 meter Run
  • 20-16-12-8-4 Dumbbell Burpee Hang Squat Clean Thrusters (50/35 lb)
  • 18-14-10-6-2 Ring Dips
  • 400 meter Run
  • 10-8-6-4-2 Handstand Push-Ups
  • 9-7-5-3-1 Pistols (L+R=1)
  • 400 meter Run

With a running clock, as fast as possible perform the prescribed work. Athlete must perform 50 Air Squats and 45 Push-Ups down to 10 Air Squats and 5 Push-Ups. Run 400 meters. Then, athlete must complete 40 Left-Arm Dumbbell Snatches and 36 Right-Arm Dumbbell Snatches down to 8 Left-Arm Dumbbell Snatches and 4 Right-Arm Dumbbell Snatches. Run 400 meters.

After the Run, perform 30 Box Jumps and 27 Pull-Ups down to 6 Box Jumps and 3 Pull-Ups. Run 400 meters. Then, perform 20 reps of the Dumbell Burpee Hang Squat Clean Thrusters complex and 18 Ring Dips down to 4 Dumbbell Complexes and 2 Ring Dips. Run 400 meters. Then, complete 10 Handstand Push-Ups and 9 Pistols down to 2 Handstand Push-Ups and 1 Pistol. Finally, Run 400 meters.

Score is the time on the clock when the workout is completed.


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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.

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

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