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

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Classic Benchmark WOD

1.4K 19
  • For Time
  • Buy-In:
  • Max Hang Hold
  • 1 minute Rest
  • Max Bottom Squat Hold
  • Directly into:
  • 200 meter Sprint / 20 Double-Unders
  • 20 Medicine Ball Clean Thrusters / 40 Wall Ball Shots (20/14 lb)
  • 20 Clapping Push-Ups / 40 Burpees
  • 400 meter Run / 40 Double-Unders
  • 10 Brand X Bear Complexes (95/65 lb)* / 10 Hom-Strametz Complexes (75/55 lb)**
  • 5 Muscle-Ups / 25 Pull-Ups + 50 Dips
  • 600 meter Run / 60 Double-Unders
  • 30 Knees-to-Elbows / 75 Sit-Ups
  • 15 Clapping Pull-Ups / 40 Kipping Pull-Ups
  • 400 meter Run / 40 Double-Unders
  • 15 L-Sit Pull-Ups / 25 Kipping Pull-Ups + 25 L-Leg Raises
  • 20 Windshield Wipers / 50 Hanging Knee Raises
  • 200 meter Row / 20 Double-Unders
  • 30 Snatch Grip Deadlifts / 45 Standard Deadlifts (185/125 lb)
  • 50 meter Catterpillar Walk / 100 meter Bear Walk
  • Rest 5 minutes
  • Cash-Out:
  • Max Hang Hold
  • 1 minute Rest
  • Max Bottom Squat Hold
  • *1 Brand X Bear Complex consists of : 1 Clean, 1 Thruster, 1 Left Lunge, 1 Right Lunge, 1 Back Squat, 1 Thruster
  • **1 Hom-Strametz Complex consists of: 1 Power Snatch, 1 Snatch Balance, 1 Left Lunge, 1 Right Lunge, 1 Overhead Squat, 1 Thruster

This workout is pick your own poison style. After the buy-in of max Hang Hold, 1 minute Rest, and max Bottom Squat Hold, athlete will choose one movement to perform from each pair. To complete the workout, perform the cash-out.

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

Movement Standards

Bottom Squat Hold: From the bottom of the Air Squat position, hold the Squat below parallel for as long as possible.

Clapping Push-Up: This is a variation of the standard Push-Up wherein you clap as you push the torso up for full extension.

Clapping Pull-Up: This is a variation of the standard Pull-Up wherein you clap after you pull your torso up with the chin over the bar.

L-Leg Raise: While hanging from the Bar, keep the core tight and the legs together. Slowly raise the legs while keeping both the knees fully extended forming an L-shape.

Windshield Wiper: Lay with your back flat on the ground. Raise your legs with kneed fully locked out. The legs should be perpendicular to the ground, forming a right angle with the upper body. Tighten the core while you move the legs to the right side of the hips without touching the ground. Move back to the middle and lower the legs down to the left side of the hips without touching the ground. Move the legs back to the starting position. This is one rep.

Caterpillar Walk: This is a variation of the standard Inchworm wherein instead of moving your hands back to your feet and standing up, you will move your feet towards the hands and standing up for full extension.


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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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