Workout Description

Why This Workout Is Medium

Using the framework: Work Density is low because mixed bodyweight/cardio plus 5 Bear Complexes at 135/95 lb yields ~50 weighted units per round and about 4 rounds in 25 minutes (≈8 units/min → 20 pts). Movement Complexity averages to 44 (Bear Complex/Burpee/TTB advanced; Push-Up/Bike basic). Time Domain is 25 minutes (65 pts). Base Score ≈ 0.4×20 + 0.3×44 + 0.3×65 = ~41.9. No modifiers apply. Final rating: Medium.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume across pushing, pulling, and barbell complexes taxes local muscular endurance, especially grip, midline, and pressing capacity over many minutes.
• Endurance (7/10): A long 25-minute piece with repeated 25-cal Assault Bike efforts and continuous bodyweight work demands steady aerobic output and recovery between bouts of higher intensity.
• Power (5/10): Barbell cycling and burpee jumps introduce bursts of power, though the longer time domain tempers pure explosiveness.
• Strength (4/10): Strength is present in the heavy Bear Complex, but only five reps per round cap the maximal strength demand compared to a pure lifting session.
• Speed (4/10): Athletes should move deliberately with brief transitions; the 25-minute duration rewards controlled pacing over redline sprint cycling.
• Flexibility (3/10): Toes-to-Bar require shoulder and hip flexion, and stable positions under the barbell are needed, but overall ranges of motion are moderate, not extreme.

Scaling Options

Scale to: 5 Bear Complex (95/65 lb) + 10 Burpee Over Bar + 12 Hanging Knee Raise + 15 Elevated Push-Up + 20 cal bike • 5 Bear Complex (75/55 lb) + 10 Burpee + 15 Sit-Up + 15 Push-Up on knees + 18 cal bike • 4 Bear Complex (135/95 lb) + 8 Burpee Over Bar + 12 Toes-to-Bar + 15 Push-Up + 20 cal bike

Scaling Explanation

Each option preserves the stimulus by adjusting barbell load, gymnastics difficulty, and bike calories so athletes can keep moving steadily and maintain consistent round times.

Intended Stimulus

A sustained grind with smart pacing. Keep breathing steady on the bike, chip away at gymnastic reps in manageable sets, and cycle the barbell with crisp, safe mechanics. Aim to avoid early redlining so you can preserve grip and midline for later rounds and keep consistent round times from minute 10 onward.

Coach Insight

Pace the first round at 80–85% effort. Break TTB and push-ups early (e.g., 8/7 and 10/10) to protect grip and pressing. Most important: Respect the Bear Complex—smooth singles or controlled doubles beat sloppy cycles. Quality reps now save you later. Common mistakes: Over-biking in round one, unbroken early gymnastic sets that implode, and rushing barbell transitions. Breathe, chalk, and move with intent.

Benchmark Notes

Scores are in completed rounds for a 25-minute AMRAP. A solid intermediate (L5) should aim for about 3.5 rounds. Beginners may reach 1.5–2 rounds, while advanced athletes push 4.5–5.5 rounds. Record rounds plus any additional reps to compare progress over time.

Modality Profile

By time spent each round: the Bear Complex (weightlifting) and the trio of gymnastics movements (burpee over bar, toes-to-bar, push-up) consume most of the work, with the bike providing steady monostructural time. Approximate split: 37% weightlifting, 36% gymnastics, 27% monostructural.

Similar Workouts to Beast Mode

If you enjoy Beast Mode, you might also like these similar CrossFit WODs:

• Falkel (92% similar) - AMRAP in 25 minutes 8 Handstand Push-Ups 8 Box Jumps (30/24 in) 1 Rope Climb (15 ft)...
• Tiff (92% similar) - With a running clock in 25 minutes 1.5 mile Run Then AMRAP in remaining time: 11 Chest-to-Bar Pull-...
• Cindy Full of Grace (91% similar) - 3 Cycles For Time: 3 Rounds of "Cindy"* 10 Clean-and-Jerks (135/95 lb) *1 round of "Cindy" = 5 Pull-...
• Oh No Curtis P (91% similar) - For Time 100 Curtis P's (105/70 lb) One "Curtis P" complex is comprised of one Power Clean one Lunge...
• Beast Mode 24 (91% similar) - For Time (with a Partner) 50 Walking Lunges 40 Pull-Ups 100 Box Jumps (20 in) 40 Double-Unders 50 Ri...
• Nick (91% similar) - 12 Rounds For Time 10 Dumbbell Hang Squat Cleans (2x45/35 lb) 6 Handstand Push-Ups on Dumbbells...
• The 300 (91% similar) - For Time 25 Pull-Ups 50 Deadlifts (135/95 lb) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers (1...
• Freak (91% similar) - For Time 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull...

These WODs similar to Beast Mode share comparable training demands, time domains, and movement patterns.