Workout Description

Why This Workout Is Very Hard

A long 21-minute AMRAP with a heavy barbell complex, advanced pulling (C2B), and a bike sprint each round. The Bear Complex at 135/75 lb is highly taxing on grip, midline, and shoulders, while C2B compounds pulling fatigue. Sustaining quality sets under rising heart rate and accumulating volume makes this challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps across full-body complexes and pull-ups demand muscular endurance in shoulders, grip, and legs while maintaining form under fatigue for many rounds.
• Endurance (6/10): A 21-minute time domain drives aerobic capacity, with repeat efforts off the bike and sustained barbell work requiring steady breathing and heart-rate control throughout the workout.
• Strength (6/10): The Bear Complex at 135/75 lb requires significant strength to cycle safely, especially overhead from both front and back racks under cumulative fatigue.
• Power (5/10): Cleans and presses need crisp, explosive mechanics, but the longer time domain shifts emphasis from peak power to repeatable submaximal power output.
• Speed (4/10): Quick transitions help, yet the heavy complex limits pure cycling speed; athletes must balance pace with control and positioning on the barbell.
• Flexibility (3/10): Requires adequate mobility in front rack, overhead, and squat positions to maintain stable receiving and pressing positions, but not extreme ranges.

Movements

• Air Bike
• Bear Complex
• Chest-to-Bar Pull-Up

Scaling Options

Scale to: 95/65 lb + chin-over-bar pull-ups + 6/4 cal bike • 75/55 lb + jumping C2B or banded C2B + 5/4 cal bike • 55/35 lb + ring rows (feet under hips) + 4/3 cal bike

Scaling Explanation

These options retain the triplet structure and stimulus by adjusting load and gymnastics difficulty while preserving quick bike efforts and sustainable round pacing.

Intended Stimulus

A grindy, sustainable push with deliberate barbell sets, quick bike efforts, and controlled yet confident C2B. You should breathe hard but never redline early. The barbell should feel heavy enough to respect, encouraging smart sets and minimal no-reps. Aim for consistent round times with short transitions and a strong kick in the final 5 minutes.

Coach Insight

Pace the first 2–3 rounds at 80–85% effort, then settle into repeatable splits. Keep transitions under 10 seconds. The one tip: Pre-plan barbell strategy (e.g., 4-3 or fast singles) and stick to it. Don’t improvise under fatigue. Avoid death-sprinting the bike, grip-wasting chalk breaks, and sloppy barbell positions. Keep hooks and front rack tight; breathe between phases of each complex.

Benchmark Notes

Score is total rounds plus reps in 21 minutes. Hitting 5–6 rounds means steady singles or small touch-and-go on the bar with manageable C2B sets. Elite athletes keep transitions short, bike fast, and maintain barbell sets to reach 7–8+ rounds.

Modality Profile

Weightlifting dominates due to the time spent on 7 heavy Bear Complexes each round. Gymnastics is significant from repeated C2B sets. Monostructural work is a smaller portion, as the bike calories are short sprints relative to barbell time.

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