AMRAPHybridBenchmark25:00
Beast Mode
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
25:00
AMRAP in 25 Minutes:
5Bear Complex
↳ 135/95 lbs (61/43 kg)
10Bar-Over Burpee
15Toes-to-Bar
20Push-Up
25 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself on the Bear Complex; it's a high-skill movement that can fatigue the upper body quickly.
- 2Keep the Bar-Over Burpees smooth to avoid excess transition time; focus on quality over speed.
- 3Aim for unbroken sets on Push-Ups, break if form starts to fail to maintain efficiency.
- 4For Toes-to-Bars, consider doing kipping practice if strict T2B are too challenging; focus on swinging to generate power.
- 5Use the Assault Bike to recover where possible; maintain a steady pace without going all out.
Safety Considerations
Technical Focus
Ensure proper hip extension and bar path during Bear Complex; maintain body alignment during Toes-to-Bar.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min(Focus on easy pace to warm-up.)
Mobility Work:
- 5-10 Shoulder Dislocates(Using a band or broomstick.)
- 30 sec each side Hip Flexor Stretch
- 10 Cat-Cow Stretch
Activation Set:
2 rounds- 3 Light Bear Complex (Empty Bar or Light Weight)
- 5-10 Push-Ups
- 5-10 Kipping Swings(To prepare for Toes-to-Bar.)
Scaling Options
Intermediate
Reduce weight and adjust movements for experience.
- 1
bear complex
Reduce the weights for Bear Complex.
Weight: 110/70 lbs (50/32 kg)
- 2
bar over burpee
Standard Bar-Over Burpee.
- 3
toes to bar
Use kipping instead of strict.
- 4
push up
Perform on knees if necessary.
- 5
assault air bike
Standard calorie count.
Scaled
Simplify movements and reduce workout weight significantly.
- 1
bear complex
Significantly reduce weight.
Weight: 85/55 lbs (39/25 kg)
- 2
bar over burpee
Standard Bar-Over Burpee.
- 3
toes to bar
Perform Hanging Knee Raises instead.
- 4
push up
Perform Incline Push-Ups.
- 5
assault air bike
Standard calorie count.