Workout Description
AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally Cash Out:
100 meter Farmer's Carry (85/55 lb)
Why This Workout Is Hard
A 20-minute AMRAP sandwiched between heavy farmer's carries, featuring Bear Complexes, burpees, and biking. Tests strength, conditioning, and grip.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Heavy farmer's carries will severely tax grip, core, and shoulder stamina. The AMRAP involves Bear Complexes (full-body strength-stamina), burpees (full-body stamina), and biking (leg/cardio stamina).
- Endurance (7/10): A 20-minute AMRAP sandwiched between 100m heavy farmer's carries (85/55 lb per hand), featuring Bear Complexes (135/65 lb), bar-over burpees, and Assault Bike calories. The carries and continuous AMRAP work create a significant conditioning challenge.
- Strength (7/10): Farmer's carry with 85/55 lbs per hand is very heavy. The Bear Complex at 135/65 lbs (Power Clean + FS + PP + BS + PP) is a significant test of strength endurance. This WOD has a strong strength component.
- Power (7/10): The Bear Complex involves multiple explosive movements. Assault Bike sprints demand high power output. Burpees also have a power component.
- Speed (5/10): Maintaining a good pace on carries and bike, and cycling efficiently through Bear Complexes and burpees, is key for maximizing rounds.
- Flexibility (4/10): Requires mobility for all components of the Bear Complex and for maintaining posture during heavy farmer's carries. Basic burpee/bike mobility.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Row).
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