AMRAPMetconBenchmark40:00
Painstorm XXX
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
40:00
AMRAP in 40 Minutes:
50 mBear Crawl
7Bear Complex
↳ 95/65 lbs (43/29 kg)
1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
Coaching Tips
Strategy
- 1Pace yourself during the Bear Crawl to avoid fatigue before the complexes.
- 2Consider breaking the Bear Complex into smaller sets if needed, such as 3+4, to maintain good form.
- 3Use quick transitions between movements to maximize time under work while reducing downtime.
- 4Focus on engaging your core during Bear Crawls to enhance stability and efficiency.
- 5Common mistakes include not maintaining proper form on lifts, so prioritize technique over speed.
Safety Considerations
Technical Focus
Maintain a neutral spine during Bear Crawls to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing or Jump Rope - 3 min(Moderate pace to get heart rate up.)
Scaling Options
Intermediate
Reduce weights and increase movement variations for recovery.
- 1
bear complex
Reduce weights on Bear Complex.
Weight: 75/55 lbs (34/25 kg)
Scaled
Consider banded variations and lighter movements to ensure form.
- 1
bear complex
Use light dumbbells or kettlebells.
Weight: 55/35 lbs (25/16 kg)
- 2
bear crawl
Reduce distance to 20m.