Help keep your group healthy and happy!
6
-
8
minutes warming up
15
-
20
minutes working out
Let's channel our inner bear today! Whether it's Smokey or Pooh, this is going to be a bear-y good time! Today's workout is mostly a complex with a side of sit-ups. A complex means you'll try to hang onto your object for the entire sequence. The workout is performed as follows:
3...2...1...Go!
Perform the complex:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press = 1 rep
Repeat the above for a total of 7 reps
Then, 25 sit-ups
Repeat EVERYTHING (including the sit-ups) again for a total of 4 Rounds.
Bear Complex x 7
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
25 Sit-ups
4 Rounds
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Bear Complex: Power Cleans, Front Squats, Push Presses, Back Squats
Pick one weight for all the movements. The weight should feel like something you can do all 7 "reps" unbroken. You might have to break it up towards the end and that's okay.
Options: perform 5 “complexes” each round instead of 7.
💪/ 🤰 perform the complex as Power Clean + Front Squat + Push Press x 5-7.
Equipment: barbell, dumbbell, kettlebell, backpack held with both hands at the center of the body.
Load Too Light? Perform 8-9 rounds of the Complex each round.
Sit-ups
Pick an option that allows you to complete 25 reps with minimal rest.
Options: reduce to 15-20 reps —> perform Anchored Sit-ups.
💪 cap reps at 60-sec. each round.
🤰 perform 10-14 Legs-only Deadbugs (each rep should take a few seconds) or 6 Seated Pelvic Tilts.
Optional Rest
Add in a 60-sec. rest after each set of Sit-ups.
Have a question? Chat with your coach.
✅ Weight option for all the movements.
3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep
Then,
1 min. Frog Stretch
1 min. Straddle Stretch
Follow along the video and warm-up with Coach Janet!
6
-
8
minutes warming up
15
-
20
minutes working out
Let's channel our inner bear today! Whether it's Smokey or Pooh, this is going to be a bear-y good time! Today's workout is mostly a complex with a side of sit-ups. A complex means you'll try to hang onto your object for the entire sequence. The workout is performed as follows:
3...2...1...Go!
Perform the complex:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press = 1 rep
Repeat the above for a total of 7 reps
Then, 25 sit-ups
Repeat EVERYTHING (including the sit-ups) again for a total of 4 Rounds.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
It's All in the Hips
Squat Family
Press Family
Squat Family
Core Movements
