Workout Description

Why This Workout Is Very Hard

Each Bear Complex (power clean → front squat → push press → back squat → push press) is 7 movements per rep, meaning 49 barbell movements per round at 135/95 lb — 245 total. The 400m run compounds leg and grip fatigue, preventing recovery between rounds. The loading is moderate-heavy for a complex skill sequence, and cumulative fatigue across 5 rounds will force most athletes to break sets significantly or scale weight.

Benchmark Times for Thomas Moody

• Elite: <13:00
• Advanced: 14:45-16:45
• Intermediate: 19:00-21:30
• Beginner: >39:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Seven bear complexes per round require sustained muscular output across multiple movement patterns. Over 5 rounds, cumulative fatigue in the posterior chain, shoulders, and grip becomes a primary limiting factor.
• Endurance (7/10): Five rounds of 400m runs combined with heavy barbell complexes create significant cardiovascular demand. The repeated aerobic effort across all rounds taxes the heart and lungs substantially throughout the workout.
• Strength (6/10): 135/95 lb bear complexes demand meaningful strength across the squat, press, and deadlift patterns. While not maximal loading, the weight is substantial enough to challenge strength endurance under fatigue.
• Power (6/10): Each bear complex includes power cleans and push presses, requiring explosive hip extension and overhead drive. Power output degrades across rounds but remains a consistent demand throughout the workout.
• Flexibility (5/10): Bear complexes require adequate hip mobility for the squat clean, thoracic extension for the press, and shoulder flexibility for the back squat position. Moderate mobility demands across multiple planes of movement.
• Speed (4/10): Pacing is strategic rather than sprint-based. Athletes must manage bar cycling speed and run pace to sustain output across all five rounds without burning out early in the workout.

Movements

• Push Press
• Back Squat
• Front Squat
• Power Clean
• Run

Scaling Options

Weight: Scale to 95/65 lb for intermediate athletes or 75/55 lb for newer athletes — the bar should feel challenging but allow controlled cycling. Movement substitution: If the Bear Complex is unfamiliar, break it into its components and practice the sequence before the workout; alternatively, substitute a dumbbell Bear Complex at 35/20 lb per hand. Volume: Reduce to 4 rounds or drop reps to 5 Bear Complexes per round if the full version would take over 40 minutes. Run substitution: 500m row or 1-minute bike erg if running is limited by injury.

Scaling Explanation

Scale the weight if you cannot complete at least 4 Bear Complexes unbroken at the Rx load with solid technique — the push press and front squat are the most common breakdown points. Prioritize technique over load every time; a sloppy Bear Complex with a heavy bar is a recipe for a back or shoulder injury. The goal is to finish each round of barbell work in no more than 2-3 sets and keep the run under 2:30 per 400m. If your projected finish time exceeds 40 minutes, reduce rounds to 4 or drop reps to 5. Newer athletes should focus on learning the movement sequence correctly at a light load — the stimulus is still excellent at 65/45 lb.

Intended Stimulus

This is a moderate-to-long effort lasting roughly 20-35 minutes, demanding a hard sustained engine with significant strength-endurance challenge. The Bear Complex — a barbell cycling sequence of power clean, front squat, push press, back squat, and push press — taxes every major muscle group repeatedly. Paired with 400m runs, this workout builds total-body stamina and mental grit. The primary challenge is managing fatigue across the barbell while keeping your legs fresh enough to run. Expect your grip, shoulders, and legs to all be screaming by round 3.

Coach Insight

Treat the Bear Complex as a breathing opportunity — move deliberately and use the transition between movements to take controlled breaths rather than rushing through. Aim for sets of 3-4 reps, then 3 reps rather than going unbroken early and blowing up. The run is your active recovery — resist the urge to sprint out of the gate; settle into a controlled pace that lets you pick the bar back up quickly. Key technique cues: keep the bar close on the power clean, use your hips on both push presses, and stay tall in both squats. The most common mistake is going unbroken on the barbell in rounds 1-2 and then grinding to a halt by round 4. Set the bar down intentionally, shake out your grip, take 2-3 breaths, and go again. Never drop below a 2-rep set — if you can only do 1, you went too heavy or too fast.

Benchmark Notes

Five rounds of 7 bear complexes at 135/95 lb (power clean, front squat, push press, back squat, push press) and a 400 m run. L5 (21:30-24:30) rests between complexes and runs about 2 minutes. L10 (under 13 min) links the complexes and runs near 1:15.

Modality Profile

5 total movements: Power Clean (W), Front Squat (W), Push Press (W), Back Squat (W), Run (M). That's 4 weightlifting and 1 monostructural. 4/5 = 80% W, 1/5 = 20% M, 0% G.

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