Poke the Bear
Workout Details
AMRAP in 20 minutes
Cash In:
↳ 85/55 lbs (39/25 kg)
Then, AMRAP of:
↳ 135/65 lbs (61/29 kg)
Finally, Cash Out:
↳ 85/55 lbs (39/25 kg)
Coaching Tips
Strategy
- 1Pace yourself during the Farmers Carry to ensure you have energy for the subsequent AMRAP.
- 2Break up Bear Complexes into smaller sets if fatigued; for example, perform 3 + 2 instead of all 5 at once.
- 3Transition quickly between movements, especially between the Bear Complex and Bar Over Burpees to maintain intensity.
- 4During Bar Over Burpees, focus on maintaining a steady rhythm instead of rushing to minimize fatigue.
- 5On the Assault Air Bike, maintain a consistent rpm to avoid burnout for the remainder of the WOD.
Safety Considerations
Technical Focus
Monitor grip and back posture during the Farmers Carry and Bear Complex to prevent strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(or equivalent ergometer if available.)
Mobility:
- 5 Barbell Front Rack Stretch - 30 sec
- 5 Shoulder Dislocates - 30 sec(with a band or PVC pipe.)
- 5 Hip Flexor Stretch - 30 sec
Activation: Mini WOD:
2 rounds- 10 Air Squat
- 5 Push Ups
- 100 Light Farmers Carry (empty barbell)(for activation.)
Scaling Options
Intermediate
Reduce loads and complexity of movements for safety while maintaining intensity.
- 1
farmers carry
Use lighter weights.
Weight: 70/40 lbs (32/18 kg)
- 2
bear complex
Reduce barbell weight.
Weight: 105/50 lbs (48/23 kg)
- 3
bar over burpee
Standard movement.
- 4
assault air bike
Standard calories on bike.
Scaled
Further reduce weights; simplify movements for accessibility.
- 1
farmers carry
Use significantly lighter weights.
Weight: 55/25 lbs (25/11 kg)
- 2
bear complex
Use lighter bar or dumbbells.
Weight: 45/35 lbs (20/16 kg)
- 3
bar over burpee
No weight used.
- 4
assault air bike
Standard calories on bike.