Classic Benchmark WOD
- For Time
- 15 Muscle-Ups
- Directly into, 5 Rounds of:
- 15 Snatch Balance + Lunges (45/35 lb, L+R=1)
- 10 Burpee Pull-Ups
- 5 Bear Complexes (95/65 lb)*
- 200 meter Run
- Finally, perform:
- 15 Handstand Push-Ups
- *1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press
With a running clock, as fast as possible perform the prescribed work. Athlete must complete 15 Muscle-Ups before moving on to 5 rounds of 15 Snatch Balance and Lunges, 10 Burpee Pull-Ups, 5 Bear Complexes, and 200 meter Run. To complete the workout, perform 15 Handstand Push-Ups.
Score is the time on the clock when the 15th Handstand Push-Up is completed.
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