Help keep your group healthy and happy!
5
-
7
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
Options: perform 5 “complexes” each round instead of 7.
💪/🤰 perform the complex as Power Clean + Front Squat + Push Press x 7.
Equipment: barbell, dumbbell(s), kettlebell(s), jug(s) of water
Load Too Light? Perform 8-9 rounds of the Complex each round.
Sit-ups
Options: reduce to 15-20 reps → perform Anchored Sit-ups.
💪 cap reps at 60-sec. each round.
🤰 perform 14 Legs-only Deadbugs.
Optional Rest
Add in a 60-sec. rest after each set of Sit-ups.
Have a question? Chat with your coach.
✅ Weight(s) for all the movements!
2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.
Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets
🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.
5
-
7
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.
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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
