Bear Complex

Known as the “bear complex”, this one is a favorite in CrossFit boxes but you can do it on your own at the gym. Go through each barbell movement for one rep, 7 times. That’s one round. The Bear Complex consists of doing 5 rounds. Start with one warmup round.

Exercises

Set 1: 1 round

Weights: Light

Barbell Power Cleans

10 reps

Weights: Light

Barbell Front Loaded Squats

10 reps

Weights: Light

Push Presses

10 reps

Weights: Light

Barbell Back Loaded Squats

10 reps

Weights: Light
❤️ Moderate (Zone 2)

Behind the Neck Press

10 reps

Set 2: 1 round

Transition

1 minute

Set 3: 7 rounds

Weights: Heavy

Barbell Power Cleans

2 seconds

Weights: Heavy

Barbell Front Loaded Squats

2 seconds

Weights: Heavy

Push Presses

2 seconds

Weights: Heavy

Barbell Back Loaded Squats

2 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Behind the Neck Press

2 seconds

Set 4: 1 round

❤️ Moderate (Zone 2)

Jump Rope

2 minutes

Set 5: 7 rounds

Weights: Heavy

Barbell Power Cleans

2 seconds

Weights: Heavy

Barbell Front Loaded Squats

2 seconds

Weights: Heavy

Push Presses

2 seconds

Weights: Heavy

Barbell Back Loaded Squats

2 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Behind the Neck Press

2 seconds

Set 6: 1 round

❤️ Moderate (Zone 2)

Jump Rope

2 minutes

Set 7: 7 rounds

Weights: Heavy

Barbell Power Cleans

2 seconds

Weights: Heavy

Barbell Front Loaded Squats

2 seconds

Weights: Heavy

Push Presses

2 seconds

Weights: Heavy

Barbell Back Loaded Squats

2 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Behind the Neck Press

2 seconds

Set 8: 1 round

❤️ Moderate (Zone 2)

Jump Rope

2 minutes

Set 9: 7 rounds

Weights: Heavy

Barbell Power Cleans

2 seconds

Weights: Heavy

Barbell Front Loaded Squats

2 seconds

Weights: Heavy

Push Presses

2 seconds

Weights: Heavy

Barbell Back Loaded Squats

2 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Behind the Neck Press

2 seconds

Set 10: 1 round

❤️ Moderate (Zone 2)

Jump Rope

2 minutes

Set 11: 7 rounds

Weights: Heavy

Barbell Power Cleans

2 seconds

Weights: Heavy

Barbell Front Loaded Squats

2 seconds

Weights: Heavy

Push Presses

2 seconds

Weights: Heavy

Barbell Back Loaded Squats

2 seconds

Weights: Heavy
❤️ Very Hard (Zone 4)

Behind the Neck Press

2 seconds

Related Workouts

Bear Complex

16 mins 30 secs, Moderate

Bear Complex

7 mins 30 secs, Intense

Barbell Complex

9 mins 55 secs, Intense

BArbell

2 mins 54 secs, Moderate

Conditioning Barbell Complexes

33 minutes, Intense

Power A

38 mins 21 secs, Intense

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