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“Painstorm XXXIV”

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Classic Benchmark WOD

452 23
  • Workout 1
  • 3 Rounds for Load
  • 5 Deadlifts (80% of 1RM)
  • Rest 1.5-3 hours
  • Workout 2
  • 15 Cleans (155 lb)
  • 30 Toes-to-Bars
  • 30 Box Jumps (24/20 in)
  • 15 Muscle-Ups
  • 30 Dumbbell Push Presses (2x40/20 lb)
  • 30 Double-Unders
  • 15 Thrusters (135/95 lb)
  • 30 Pull-Ups
  • 30 Burpees
  • 100 meter Overhead Walking Lunges (45/25 lb plate)
  • Rest 1.5-3 hours
  • Workout 3
  • For Time
  • 4.5 mile Run

The Painstorm XXXIV consists of three workouts to be done throughout the day. Workout 1 consists of 3 rounds for load of 5 Deadlifts at 80% of your 1 rep max. After the 3 rounds, rest 1.5-3 hours. Workout 2 consists of a chipper with 10 movements. After the workout 2, rest 1.5-3 hours again. Finally for Workout 3, complete a 4.5 mile Run.

There will be 3 scores for this workout. Score A is the heaviest load used for Workout 1. Score B is the time it takes to complete the chipper. Score C is the time it takes to complete the 4.5 mile Run.


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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.

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