For TimeMetconBenchmark
Mad Miles
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
Buy-In:
1609 mAssault Air Bike
Then, 4 Rounds of:
5Bear Complexes
↳ 135/95 lbs (61/43 kg)
10Pull-Ups
10Push-Ups
400 mRun
Buy-Out:
1609 mAssault Air Bike
Coaching Tips
Strategy
- 1Pace the Assault Bike sections; don't go all out to conserve energy for the rounds.
- 2Break the Bear Complex reps into smaller sets (e.g., 3+2) if needed to maintain form and power.
- 3Keep the Pull-Ups unbroken if possible; otherwise, try to minimize the number of sets you're breaking them into.
- 4Stay steady on the Push-Ups; maintain a consistent tempo instead of rushing through the reps to avoid burnout.
- 5Use a steady pace on the 400m Runs; consider a slight push if you feel good, but don't start too fast.
Safety Considerations
Technical Focus
Ensure proper form during Bear Complexes to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing or Air Bike - 2 min
Mobility:
- 5-10 Shoulder Stretch(Focus on both shoulders.)
- 5-10 Hip Flexor Stretch
- 5-10 Thoracic Openers(Open the chest and shoulders.)
Activation:
2 rounds- 3 Bear Complex with Empty Bar(Focus on form.)
- 5 Pull-Up Negatives(Control the descent.)
- 5 Push-Ups on Knees(Make modifications if needed.)
Scaling Options
Intermediate
- 1
bear complexes
Weight: 110/75 lbs (50/34 kg)
- 2
pull ups
Banded Pull-Ups
- 3
push ups
Knee Push-Ups
Scaled
- 1
bear complexes
Weight: 80/55 lbs (36/25 kg)
- 2
pull ups
Ring Rows
- 3
push ups
Wall Push-Ups