Workout Description

Why This Workout Is Very Hard

Twenty minutes under fatigue with heavy barbell complexes, metabolic burpees, and a high-output bike makes this a demanding session. The Bear Complex at 135/65 lb is moderately heavy for repeated cycling, and the loaded carries tax grip and midline before and after. Expect limited rest, elevated heart rate, and accumulating muscular fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated barbell complexes and burpees demand consistent muscular endurance of legs, shoulders, and grip over many minutes without full recovery.
• Endurance (7/10): Twenty minutes of continuous work with a significant bike component requires sustained aerobic output while managing heart rate through transitions and carries.
• Power (5/10): Cleans and thruster-style presses reward powerful barbell turnover, but the long time domain tempers pure explosiveness.
• Strength (5/10): The barbell load and loaded carries require solid baseline strength, but it’s submaximal and repeated rather than true 1-rep max efforts.
• Speed (4/10): There are opportunities to move fast on burpees and bike sprints, yet fatigue and load encourage controlled, sustainable pacing.
• Flexibility (2/10): Fundamental ranges for front/back rack, squat depth, and overhead press are needed, but no extreme mobility positions are required.

Movements

• Air Bike
• Farmer Carry
• Bear Complex
• Burpee Over Bar

Scaling Options

Scale to: 2 x 50/35 lb carry, 95/65 lb barbell, 12/9 cal bike • 2 x 35/25 lb carry, 75/55 lb barbell, 10/7 cal bike • 100m unloaded carry, 55/35 lb barbell, 8/6 cal bike

Scaling Explanation

Adjusting carry load, barbell weight, and bike calories preserves the workout’s balance of grip, barbell cycling under fatigue, and sustainable cardio while keeping movement quality and pacing intent intact.

Intended Stimulus

A grindy, sustained effort with high breathing and steady legs/shoulders. The cash-in carry spikes grip and midline, then the triplet should be repeatable sets with minimal chalking and brief transitions. Aim for controlled barbell singles or small touch-and-go sets, consistent burpees, and a hard-but-repeatable bike pace.

Coach Insight

Pace the first two rounds conservatively—let the carry settle your grip and breathing, then build. Biggest tip: keep the barbell moving—planned singles with quick resets beat failed reps. Avoid overcooking the first bike; redlining makes the next Bear Complex crumble. Stay tight through the front/back rack transitions to save your low back.

Benchmark Notes

Scores represent full rounds of the AMRAP triplet completed in the 20-minute window. Most intermediate athletes will land around 2–3 rounds, with elites pushing 3.5–4. The carries eat time but don’t add to rounds, so efficient transitions and steady pacing drive scores.

Modality Profile

Weightlifting dominates with the Bear Complex and two loaded carries. Monostructural work is the Assault Bike across multiple rounds. Gymnastics is represented by Burpee Over Bar volume. Time distribution and fatigue cost skew toward external load management and sustained conditioning.

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