Workout Description

Why This Workout Is Hard

A long, 31-minute grinder with a taxing buy-in of 51 burpees, moderate-to-heavy barbell complexes, high-rep gymnastics, and periodic double-unders. Work density is moderate but sustained, movement complexity sits in the advanced range, and the long time domain drives fatigue management. Grip and midline endurance are heavily challenged while heart rate stays elevated throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of barbell complexes, pull-ups, burpees, and rope work taxes local muscular endurance in shoulders, grip, and legs.
• Endurance (7/10): Thirty-one minutes with repeated bike, double-unders, and sustained bodyweight work demand steady aerobic output and breathing control without redlining early.
• Power (5/10): Cleans and push presses need crisp, explosive mechanics, especially under fatigue, but overall pace is more grind than sprint.
• Speed (5/10): Quick cycle speed helps on double-unders and transitions, yet the long time domain rewards sustainable pacing over all-out speed.
• Strength (4/10): The barbell is moderate-to-heavy for reps, but it’s submaximal; strength matters, though not as much as pacing and stamina.
• Flexibility (3/10): Requires solid front rack, overhead, and squat positions; mobility helps efficiency but extreme ranges aren’t required.

Movements

• Air Bike
• Push Press
• Back Squat
• Front Squat
• Power Clean
• Burpee
• Pull-Up
• Double-Under

Scaling Options

Scale to: 95/65 lb barbell (or 2 Bear Complexes/round) • 12 Pull-Ups or banded/DB rows • 30 Double-Unders or 75 Single-Unders; Bike 12/8 cal

Scaling Explanation

These options preserve the stimulus—steady barbell cycling, manageable pulling volume, and quick rope sets—while adjusting load and skills so athletes can maintain consistent round times.

Intended Stimulus

A sustained grind. Settle in after the burpee buy-in, then move steadily through short barbell sets, controlled bike efforts, and manageable pull-up breaks. Double-unders should be quick but not frantic. Aim for consistent round times without major drop-off and keep grip, midline, and breathing under control.

Coach Insight

Pace the buy-in burpees at a conversational rhythm—save your grip and lungs for later. Break pull-ups early to avoid blow-ups. Smooth barbell, small rests, no failed reps. Most important: Keep double-unders unbroken or in 1-2 quick sets; they’re the easiest place to bleed time. Avoid sprinting the first round. Missed DU sets and barbell fails are the biggest time sinks.

Benchmark Notes

Score is total reps in 31 minutes: count every burpee, double-under, pull-up, and bike calorie as 1 rep. For the Bear Complex, count each lift inside the complex (5 per complex), so 3 complexes = 15 reps. Higher total reps indicate better performance.

Modality Profile

Significant bodyweight work from burpees, pull-ups, and four double-under sets pushes gymnastics volume. Monostructural time comes from frequent bike efforts. The Bear Complex drives a large chunk of the session through barbell loading and cycling. Overall work splits roughly evenly between gymnastics and weightlifting, with a meaningful conditioning slice.

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