AMRAPMetcon
Shadow Back Squat & Bear Complex & Burpee & Deadlift & Push Press & Squat Clean Brawl
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
AMRAP 15 Minutes:
Bear Complex
Deadlift
↳ 135/100 lbs (61/45 kg)
Squat Clean
↳ 135/100 lbs (61/45 kg)
Push Press
↳ 135/100 lbs (61/45 kg)
Back Squat
↳ 135/100 lbs (61/45 kg)
Push Press
↳ 135/100 lbs (61/45 kg)
RX 135/100 lbs
49Burpee
49 Burpees
Coaching Tips
Strategy
- 1Keep a steady pace on the Bear Complex; break it into manageable segments if needed.
- 2Focus on form rather than speed, especially during the complex; prioritize technique over weight.
- 3For the burpees, find a rhythm; consider doing them in sets of 10 to avoid fatigue.
- 4Stay hydrated and manage your breathing throughout the WOD; this will help maintain stamina.
- 5Use micro-rests during the transitions between movements of the complex to reset your form.
Safety Considerations
Technical Focus
Ensure proper bracing and lifting mechanics during the Bear Complex to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min(Moderate effort, focus on breathing.)
Mobility:
- 5 each side Shoulder Stretch - 30 sec(Focus on loosening shoulders.)
- 5 each side Hip Flexor Stretch - 30 sec(Open up the hips.)
- 5 each side Hamstring Stretch - 30 sec(Prevent tightness during deadlifts.)
Activation:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 10 Push Press with PVC Pipe(Practice the push press movement.)
- 10 Deadlift with PVC Pipe(Focus on hip hinge mechanics.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
deadlift
Weight: 110/80 lbs (50/36 kg)
- 2
squat clean
Weight: 110/80 lbs (50/36 kg)
- 3
push press
Weight: 110/80 lbs (50/36 kg)
- 4
back squat
Weight: 110/80 lbs (50/36 kg)
- 5
burpee
Scaled
Reduce weights by ~40%.
- 1
deadlift
Weight: 80/60 lbs (36/27 kg)
- 2
squat clean
Weight: 80/60 lbs (36/27 kg)
- 3
push press
Weight: 80/60 lbs (36/27 kg)
- 4
back squat
Weight: 80/60 lbs (36/27 kg)
- 5
burpee
Step-back instead of jump-back.