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“Painstorm XXIII”

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Classic Benchmark WOD

1.9K 73
  • 21-15-9 Reps for Time
  • Thrusters (95/65 lb)
  • Cleans (135/95 lb)
  • Deadlifts (225/155 lb)
  • Pull-Ups
  • Kettlebell Swings (24/16 kg)
  • Ring Dips
  • Handstand Push-Ups
  • 400 meter Run (after each round)

With a running clock, as fast as possible perform the prescribed work. For the first round, athlete must complete 21 reps of each movement and finish the round with a 400 meter Run. For the second and third rounds, perform 15 and 9 reps of each movement and the 400 meter Run after each round.

Score is the time on the clock when the last round of the Run 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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