AMRAPMetconWeightliftingBenchmark40:00
Painstorm XXX
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
40:00
AMRAP in 40 Minutes:
50 mBear Crawl
7Bear Complex
↳ 95/65 lbs (43/29 kg)
1 Bear Complex consists of:
1Power Clean
1Front Squat
1Push Press
1Back Squat
1Push Press
Coaching Tips
Strategy
- 1Pace yourself on the Bear Crawl to maintain energy for the Bear Complexes - avoid going out too fast.
- 2Consider breaking the Bear Complex into segments if you feel fatigued (e.g., break down into pairs or singles).
- 3Focus on form over speed; proper technique will yield better results in the long run.
- 4Use micro-rests between complex movements to reset your focus and maintain form.
Safety Considerations
Technical Focus
Ensure proper bracing and form in all weightlifting movements to prevent injury.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 300m Row(Moderate pace.)
Mobility Work: 2-3 min
- 30 sec each side Hip Flexor Stretch
- 10 reps Shoulder Dislocates(Use a band or stick.)
- 8-10 reps Squat to Stand
Activation: 3-4 min
2 rounds- 20m Bear Crawl(Focus on keeping posture.)
- 3-5 reps with light weight Light Bear Complex(Focus on movement patterns.)
Scaling Options
Intermediate
Reduce weights and intensities moderately.
- 1
bear complex
Weight: 75/55 lbs (34/25 kg)
- 2
bear crawl
Reduce distance to 30m
Scaled
Consider lighter weights and movement modifications.
- 1
bear complex
Weight: 55/35 lbs (25/16 kg)
- 2
bear crawl
Reduce distance to 20m