CrossFit Central Scotland Benchmark WOD
- 7 Rounds for Time
- 10 Man Makers
- 20 Dumbbell Deadlifts
- 30 Single-Arm Dumbbell Snatches (15 per side)
- 40 Single-Arm Overhead Lunges (20 per side)
- 50 Dumbbell Swings
- Use one pair of dumbbells throughout (pick your own weight)
With a running clock, as fast as possible perform 7 rounds of the prescribed work in the order written. This workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
Score is the time on the clock when the last round of Dumbbell Swings is completed.
Tips and Strategy
Settle in for a long workout (intermediate athletes should finish in 50-90 minutes) by picking a pace that you can maintain for that amount of time. In other words, don’t do the first 10 Man Makers unbroken. Do one, rest a second, do another, etc. For the rest of the movements, break up the reps into very manageable sets. Go slower than you think you need to for round one. See if you can hold that pace for the next 6 rounds.
About the wod
Background: “Painstorm XV,” aka: “Dumbbell Hell,” was first posted in the forum, by David Easton of CrossFit Central Scotland (Motherwell, Scotland), on June 26, 2006.
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.
See also: All Painstorm WODs