Workout Description
5 Rounds For Load: Complete 7 Unbroken Sets of the Complex (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press). Increase weight each round.
Why This Workout Is Hard
Benchmark (For Load). Tests strength and barbell cycling endurance through a complex sequence (Power Clean, Front Squat, Push Press, Back Squat, Push Press) performed for 7 unbroken reps, repeated over 5 rounds with increasing load.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): This is a major test of strength. The goal is to lift the heaviest possible load for 7 unbroken complexes across 5 rounds. It challenges strength across power clean, front squat, push press, and back squat.
- Stamina (8/10): Performing 7 unbroken Bear Complexes per round (total 35 complexes, 175 total reps across 5 movements) tests significant full-body strength-stamina, grip endurance, and core stability, especially as load increases.
- Power (7/10): The Power Clean and Push Press components are primary power movements. Driving out of heavy squats also requires power. The complex tests the ability to link multiple powerful movements under load.
- Endurance (5/10): Benchmark (For Load). 5 rounds, each with 7 unbroken sets of the complex (PC, FS, PP, BS, PP). Increasing weight each round. While 'For Load', the unbroken nature of 7 complexes per round tests conditioning and recovery between heavy efforts.
- Flexibility (5/10): Requires good mobility for all components: power clean (catch), front squat (rack, squat), push press (overhead), back squat (squat).
- Speed (3/10): Focus is on completing 7 *unbroken* sets at the heaviest possible load. Speed of cycling is secondary to maintaining control and avoiding failure as weight increases.
Modality Profile
A pure weightlifting workout, this is a heavy barbell complex designed to test strength and technique.
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