Workout Description
AMRAP in 31 minutes
Buy-In: 51 Burpees
Then in the remaining time, AMRAP of:
3 Bear Complexes (135/95 lb)*
15/10 Cal Assault Bike
18 Pull-Ups
Every 7 minutes, complete:
51 Double Unders
*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
Why This Workout Is Very Hard
Hero WOD (31 min AMRAP). Burpee buy-in, then AMRAP of heavy Bear Complexes (135lb), bike cals, and pull-ups, interrupted by DUs every 7 mins. Extremely demanding due to complexity, heavy weight, and varied structure.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): The Bear Complex (135/95 lb) is highly demanding on full-body stamina. Combined with bike, pull-ups, burpees, and DUs, this WOD taxes muscular stamina across nearly all components.
- Endurance (8/10): A 31-minute AMRAP with a burpee buy-in, followed by rounds of heavy Bear Complexes, bike calories, and pull-ups, with a double-under interruption, is a severe test of varied endurance.
- Strength (8/10): The Bear Complex involves multiple lifts (clean, front squat, push press, back squat, push press) at 135/95 lbs, making it a significant strength-endurance challenge. Pull-ups also contribute.
- Power (7/10): The Bear Complex, particularly the clean and push press, and the Assault Bike are primary power outputs.
- Flexibility (5/10): Requires mobility for all components of the Bear Complex (squats, overhead press) and pull-ups.
- Speed (5/10): Efficiently cycling through the Bear Complex and other movements is important, but the overall WOD tests endurance and strength-stamina over a long duration with varied interruptions.
Modality Profile
A complex workout with 7 distinct movements. Burpee (G), Bear Complex (W), Bike (M), Pull-up (G), DU (G). The Bear complex itself has multiple W movements. This is a very mixed WOD. Let's count: 3 G, 1 M, 3 W (counting complex as 3). Profile: 43% G, 43% W, 14% M.
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