Workout Description
AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups
Why This Workout Is Hard
A 21-minute AMRAP triplet combining bike calories, Bear Complexes, and C2B pull-ups, all in sets of 7.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling Bear Complexes (135/75 lb) and performing chest-to-bar pull-ups for 21 minutes will significantly tax strength-stamina, grip endurance, and gymnastics pulling stamina.
- Endurance (7/10): A 21-minute AMRAP with bike calories, Bear Complexes, and C2B pull-ups creates a sustained metabolic demand, testing cardiovascular fitness and endurance across varied tasks.
- Strength (7/10): The Bear Complex at 135/75 lbs involves multiple lifts (power clean, front squat, push press, back squat, push press) with a moderate-heavy load, testing strength endurance. C2B pull-ups require good relative pulling strength.
- Power (7/10): Components of the Bear Complex (clean, push press) are explosive. Assault Bike calories also demand power output.
- Speed (5/10): Efficiently cycling the Bear Complex and C2B pull-ups, along with maintaining a good pace on the bike, is key for maximizing rounds.
- Flexibility (4/10): Requires mobility for all components of the Bear Complex and for C2B pull-ups.
Modality Profile
A balanced AMRAP with a monostructural component (Assault Air Bike), a weightlifting component (Bear Complexes), and a gymnastics component (Chest-to-Bar Pull-Ups).
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