AMRAPHybrid15:00
Shadow Bear Complex & Burpee Brawl
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
15:00
AMRAP 15 Minutes:
1Bear Complex
↳ 132/99 lbs (60/45 kg)
1 rep = Deadlift, Squat Clean, Push Press, Back Squat, Push Press
Cash Out:
49 Burpees for Bebbe
Original WOD
AMRAP 15 Minutes: Bear Complex Cash Out: 49 Burpees for Bebbe
Coaching Tips
Strategy
- 1Pace yourself during the Bear Complex to ensure quality reps throughout the AMRAP.
- 2Break the Bear Complex into manageable chunks if needed (e.g., 3-2-1 or 2-2-1).
- 3For the Burpees, aim for a steady rhythm rather than explosive efforts to manage fatigue.
- 4Use micro-rests (5-10 seconds) between movements if necessary, especially as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper form on the Bear Complex to prevent lower back strain.
Recommended Warm-Up
General Warm-Up: 2-3 minutes of light cardio
- Light Rower or Jogging - 2-3 min(Focus on elevating heart rate.)
Mobility: 2-3 minutes
- 10 per side Hip Flexor Stretch(Hold for 2-3 breaths.)
- 10-15 Shoulder Dislocates(Use a band or a light bar.)
- 10 per side Ankle Mobility(Focus on going through full range.)
Activation: 2-3 minutes with lighter movements
2 rounds- 10-15 Air Squats - 30 sec(Focus on form.)
- 10 Push Press with PVC Pipe(Use a light object to get the movement pattern right.)
- 10 Good Mornings with PVC Pipe(Focus on hinging and back safety.)
Scaling Options
Intermediate
Reduce weight and reps slightly for better manageability.
- 1
bear complex
Reduce weight by ~20%.
Weight: 105/77 lbs (/ kg)
- 2
burpee
Perform step-back burpees instead of jumping.
Scaled
Significantly reduce the weight and intensity of movements.
- 1
bear complex
Reduce weight by ~40%.
Weight: 80/60 lbs (/ kg)
- 2
burpee
Perform 35 Burpees instead of 49.