For TimeMetconBenchmark
Mad Miles
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In:
1609 mAssault Air Bike
4 Rounds of:
5Bear Complex
↳ 135/95 lbs (61/43 kg)
10Pull-Up
10Push-Up
400 mRun
Buy-Out:
1609 mAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself during the 1 mile bike; it's a long workout, and you want to avoid burning out early.
- 2Break the Bear Complex into manageable sets if needed; for example, do 3+2 or 4+1 to maintain form.
- 3Try to keep Pull-Ups and Push-Ups unbroken if possible to save time, but be ready to take small breaks to maintain quality.
- 4Plan your transitions between movements to minimize downtime, especially after the run before hitting the bike again.
- 5Consider using a pacing strategy on the run; find a rhythm that you can sustain throughout the entire distance.
Safety Considerations
Technical Focus
Ensure proper form during the Bear Complex to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min(Keep a light intensity to warm up the legs.)
Mobility Drills:
- Shoulder Stretch - 1 min(Focus on the shoulders.)
- Hip Flexor Stretch - 1 min(Target hip hinge.)
- 10 each leg Dynamic Leg Swings(To open up the hips.)
Activation Set:
2 rounds- 5 reps Bear Complex (empty bar)(Lightweight for warmup.)
- 5 reps Pull-Ups (banded if needed)(To activate the upper body.)
- 5 reps Push-Ups(Focus on form.)
Scaling Options
Intermediate
Reduce load and intensity to match fitness level for safety and efficacy.
- 1
bear complex
Lighten the weight of the Bear Complex.
Weight: 105/65 lbs (47/29 kg)
- 2
pull up
Use a band for assistance on Pull-Ups.
- 3
push up
Perform Push-Ups on knees.
Scaled
Focus on bodyweight modifications and lower weights for technique improvement.
- 1
bear complex
Use lighter weights for Bear Complex.
Weight: 80/55 lbs (36/25 kg)
- 2
pull up
Perform Ring Rows instead of Pull-Ups.
- 3
push up
Perform Incline Push-Ups.
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