Workout Description

Why This Workout Is Hard

The Bear Complex at 135/95 is technically moderate weight, but the EMOM format creates significant time pressure with minimal rest. Three full complexes (15 total reps) must be completed in under 60 seconds, then immediately transition to max burpees. The barbell cycling under fatigue, combined with continuous high-intensity work and movement interference between complex and burpees, creates substantial cumulative stress that pushes this into Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Bear complex hits multiple muscle groups repeatedly while lateral burpees tax grip, shoulders, and legs throughout the EMOM format with accumulating fatigue.
• Endurance (7/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, especially with compound movements and burpees creating sustained aerobic demand.
• Strength (6/10): Bear complex at 135/95 pounds requires significant strength through power clean, front squat, push press, and back squat sequence under fatigue.
• Speed (6/10): EMOM format demands efficient transitions and quick movement cycling to complete work within each minute while managing lateral burpee pace.
• Power (5/10): Power clean component and explosive burpee jump-overs require moderate power output, though tempered by fatigue and pacing needs.
• Flexibility (4/10): Bear complex demands good shoulder, hip, and ankle mobility for clean catch, front rack, overhead position, and deep squat positions.

Movements

• Lateral Burpee Over Bar
• Bear Complex

Benchmark Notes

This is a 10-minute EMOM with 3 Bear Complex reps at 135/95 lbs, followed by max lateral barbell burpees. The Bear Complex (power clean + front squat + push press + back squat + push press) is highly technical and demanding. Analysis: Minutes 1-3: Athletes can likely complete 3 Bear Complex in 20-25 seconds, leaving 35-40 seconds for burpees at ~4-5 seconds per rep = 7-10 burpees per minute. Minutes 4-6: Fatigue sets in, Bear Complex takes 25-30 seconds, leaving 30-35 seconds for burpees = 6-8 burpees per minute. Minutes 7-10: Significant fatigue, Bear Complex takes 30-35 seconds, leaving 25-30 seconds for burpees = 5-7 burpees per minute. Elite athletes (L9-L10) maintain higher burpee output throughout: 10+8+7+6+6+6+6+6+6+6 = ~67 burpees + 30 Bear Complex = ~160-175 total reps. Advanced athletes (L5-L7) see more degradation: 8+7+6+5+5+5+5+5+5+5 = ~56 burpees + 30 Bear Complex = ~100-130 total reps. Novice athletes (L1-L3) struggle with Bear Complex technique and may not complete all rounds: 5+4+4+3+3+3+3+3+3+3 = ~34 burpees + 24-30 Bear Complex = ~60-80 total reps. The workout is scored on total reps completed (Bear Complex + burpees combined). Final targets: L10: ~175 reps, L5: ~115 reps, L1: ~70 reps.

Modality Profile

Bear Complex is a weightlifting movement involving barbell work, while Lateral Burpee Over Bar is a bodyweight gymnastics movement. Two modalities present: 50% Weightlifting, 50% Gymnastics.