Workout Description

Why This Workout Is Very Hard

Long duration mixed-modal piece with heavy barbell complexes, repeated runs, and upper-body gymnastics. The Bear Complex at 135/95 lb is taxing to cycle under fatigue, while 2 miles of biking and 1,600 m of running push aerobic capacity. Grip and midline endurance become limiting factors. Expect 30–45 minutes for most RX-capable athletes.

Benchmark Times for Mad Miles

• Elite: <31:00
• Advanced: 34:00-37:00
• Intermediate: 40:00-44:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two miles on the bike plus 1,600 m of running demand sustained aerobic output. Pace management and breathing control are key as monostructural work frames the entire piece before and after the mixed rounds.
• Stamina (7/10): Twenty Bear Complexes and 80 total gymnastics reps accumulate significant muscular fatigue, especially in legs, shoulders, and grip. Athletes must sustain repeated submaximal efforts without redlining early.
• Strength (6/10): While not a max-effort day, the Bear Complex at 135/95 lb requires solid barbell strength and bracing. Maintaining form under fatigue is a strength endurance challenge for the posterior chain and shoulders.
• Power (4/10): Bear Complex reps include explosive elements (clean, thruster/press), but the workout rewards controlled cycling more than max power outputs. Short bursts occur within a largely steady grind.
• Speed (4/10): There are moments to move quickly—short sets and transitions—but the length and loading favor steady pacing over all-out sprinting. Over-speeding early usually backfires on later rounds and the final bike.
• Flexibility (2/10): Requires standard ranges: front rack, overhead, and squat positions. Mobility helps efficiency, but demands are typical of foundational barbell and gymnastics movements without extreme flexibility requirements.

Movements

• Air Bike
• Push-Up
• Bear Complex
• Run
• Pull-Up

Scaling Options

Scale to: 95/65 or 75/55 lb Bear • 3–4 Bear reps per round • Ring Rows or banded Pull-Ups • Incline or knee Push-Ups • 200–300 m Runs • 0.7–0.8 mile bikes or 50/35 cal Assault Bike

Scaling Explanation

These options preserve the workout’s mixed-modal, grip-taxing stimulus while adjusting load, volume, and monostructural distances so athletes can move steadily and finish near the intended time window.

Intended Stimulus

Steady, gritty effort with controlled barbell cycling and sustainable aerobic pacing. The bike miles bookend the workout and should not be sprints; they set the tone and close strong. The middle rounds reward breathing discipline, quick transitions, and unbroken or near-unbroken small sets while protecting grip and shoulders for consistent Bear Complex execution.

Coach Insight

Pace the buy-in bike at a strong aerobic effort—hard but conversational. Set a repeatable Bear Complex strategy (singles every 10–15 seconds or fast doubles) and keep transitions crisp. Most important: respect the Bear. Maintain position and breathe every rep; sloppy cycling will spike heart rate and grip fatigue. Avoid early redlining, death-grip on the bar, and disorganized runs. Save a push for the final bike.

Benchmark Notes

These time targets range from beginner (60:00) to elite (31:00). They account for two miles on the Assault Bike, 20 heavy Bear Complexes, 40 pull-ups, 40 push-ups, and 1,600 m of running. Hit the level closest to your current abilities and use scaling to stay near your target window.

Modality Profile

Monostructural work is prominent with two bike miles and 1,600 m of total running (~45%). Weightlifting via Bear Complex takes substantial time and fatigue (~30%). Gymnastics (pull-ups, push-ups) drive upper-body fatigue and grip demands (~25%), influencing pace and transitions.

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