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.

Movements

• Air Bike
• Push-Up
• Bear Complex
• Toes-to-Bar
• Bar-Over Burpee

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.

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