Workout Description

Why This Workout Is Hard

A long 25-minute AMRAP featuring Bear Complexes, burpees, TTB, push-ups, and bike calories. Tests strength endurance and work capacity.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A long 25-minute AMRAP featuring Bear Complexes (135/95lb), bar-over burpees, TTB, push-ups, and bike calories. The combination of heavy complexes, gymnastics, and cardio creates a significant test of strength endurance and work capacity.
• Stamina (8/10): Cycling 5 Bear Complexes, 10 Burpees, 15 TTB, 20 Push-Ups, and 25 bike cals for 25 minutes will severely tax full-body strength-stamina (Complexes), full-body conditioning (Burpees), core/grip/gymnastics (TTB), pushing (Push-Ups), and cardio/leg (bike).
• Strength (7/10): Bear Complexes at 135/95 lbs are a significant test of strength endurance. Toes-to-Bars require good core and grip strength. Push-ups test relative strength endurance.
• Power (7/10): The Bear Complex involves multiple explosive movements. Bar-over burpees and Assault Bike calories demand high power output. Kipping TTB also utilize power. Maintaining power over 25 minutes is tested.
• Flexibility (5/10): Requires mobility for all components of the Bear Complex. Hamstring/shoulder mobility for TTB. Basic burpee/push-up/bike mobility.
• Speed (4/10): Pacing is crucial for a 25-minute AMRAP with heavy complexes. Efficient movement and transitions are important, but managing fatigue to maintain consistent output is paramount.

Modality Profile

A G/W couplet with a gymnastics movement (Pull-ups) and a weightlifting movement (Deadlifts).

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