Beast Mode
Workout Details
AMRAP in 25 minutes:
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace, especially during the Bear Complex, to avoid burnout early.
- 2Break up Toes-to-Bars into manageable sets to maintain consistency throughout the AMRAP.
- 3Use quick transitions between movements to save time without sacrificing form.
- 4Focus on breathing during Push-Ups to avoid fatigue and maintain strength for the remaining movements.
- 5For the Assault Air Bike, utilize shorter bursts of higher intensity, followed by recovery pacing.
Safety Considerations
Technical Focus
Watch for overextension during Toes-to-Bar and proper back position during Bear Complex.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Air Bike - 3 min(Focus on warming up the legs.)
Mobility Work:
- 10-15 reps Shoulder Dislocates - 30 sec(Use a resistance band.)
- 10-15 reps on each side Hip Openers - 1 min(Focus on opening hips for better squatting.)
- 10-15 seconds on each side Forearm Stretch - 1 min(Prepare wrists for Bear Complex.)
Activation Sets:
2 rounds- 5 Bear Complex with PVC Pipe(Focus on technique; light weight.)
- 5 Push-Ups(Slow and controlled.)
- 5 Toes-to-Bar on Low Bar(Focus on engaging the core.)
Scaling Options
Intermediate
Reduce weights and modify movements slightly.
- 1
bear complexes
Reduce weight to 110 lbs (Male) / 75 lbs (Female).
Weight: 110/75 lbs (50/34 kg)
- 2
bar over burpees
Standard bar-over burpees.
- 3
toes to bar
Knee Raises instead of Toes-to-Bar.
- 4
push up
Incline Push-Ups.
- 5
assault air bike
Caloric workload can remain as is.
Scaled
Beginner-friendly adjustments with significant reductions.
- 1
bear complexes
Reduce weight to 80 lbs (Male) / 50 lbs (Female).
Weight: 80/50 lbs (36/23 kg)
- 2
bar over burpees
Step over burpees instead of jumping.
- 3
toes to bar
Hanging knee raises.
- 4
push up
Knee Push-Ups.
- 5
assault air bike
Half the calories (12.5 calories on Bike).