Classic Benchmark WOD
- For Total Reps in 21 minutes
- From 0:00-15:00, 3 Rounds of:
- 1 minute Max Deadlifts (60/40 kg)
- 1 minute Max Hang Power Cleans (60/40 kg)
- 1 minute Max Push Presses (60/40 kg)
- 1 minute Max Front Squats (60/40 kg)
- 1 minute Max Calorie Row
- Rest 1 minute
- Then from 16:00-21:00, AMRAP of:
From 0:00-15:00, perform as many repetitions as possible of the prescribed movements per minute for 3 rounds. For every round, athlete must complete max repetitions per minute of Deadlifts, Hang Power Cleans, Push Presses, Front Squats, and calorie Row. After the 3 rounds, rest 1 minute. Then on the last 5 minutes, perform as many repetitions of Muscle-Ups.
For Score, divide the total reps and calories from the first 15 minutes by the number of Muscle-Ups completed in the last 5 minutes.
About the wod
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