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“Painstorm XX”

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Classic Benchmark WOD

1.3K 57
  • AMRAP in 47 minutes
  • 1 minute Handstand Push-Ups
  • 1 minute Muscle-Ups
  • 1 minute Air Squats
  • 1 minute Sit-Ups
  • 1 minute Pull-Ups
  • 1 minute Rest
  • 1 minute Kettlebell Swings (16/12 kg)
  • 1 minute Left-Arm Kettlebell Snatches (16/12 kg)
  • 1 minute Kettlebell Walking Lunges (16/12 kg)
  • 1 minute Right-Arm Kettlebell Snatches (16/12 kg)
  • 1 minute Kettlebell Goblet Squats (16/12 kg)
  • 1 minute Rest
  • 1 minute Push Presses (40/30 kg)
  • 1 minute Sumo Deadlift High-Pulls (40/30 kg)
  • 1 minute Split Jerks (40/30 kg)
  • 1 minute Power Cleans (40/30 kg)
  • 1 minute Thrusters (40/30 kg)
  • 1 minute Rest
  • 1 minute Burpees
  • 1 minute 10 meter Sprints
  • 1 minute Pull-Ups
  • 1 minute Shoulder Presses (40/30 kg)
  • 1 minute Calorie Row
  • 1 minute Rest
  • Repeat the above for a total of 2 Rounds in 47 minutes

On a 40 minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work for 2 rounds.

Score is the total number of repetitions completed before the 40-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.

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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