Workout Summary
Workout Description
The Bear Complex is a strength, muscle building and general conditioning barbell complex that can be used several times per week depending on needs and goals. "The Bear" can be used as:
- Warm Up - As a warm up before weight training. Use a moderately light weight and perform the Bear Complex to raise core body temperature and get blood pumping into your muscles. There is no need to ramp up to heavy, maximal weights. Keep the weight on the "easy" side.
- Off Days - Use the Bear Complex on off days with a moderate weight to work on conditioning, general physical preparedness (GPP) and recovery.
- Strength - The Bear Complex can be used for strength building and strength endurance. Perform it after your main lifts on full body or strength training workout days.
How To Perform The Bear Complex
The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.
Perform this circuit 7 times without stopping. This is called one round.
One round requires performing the Bear Complex 7 times without resting.
5 total rounds equals a complete Bear Complex workout. You may rest in between rounds. If you are using the Bear Complex for strength training, add weight during each round, working up to your heaviest during the final round - round 5.
| Bear Complex |
|---|
| 7 Circuits Equals One Round |
| Exercise |
| Power Clean |
| Front Squat |
| Push Press |
| Back Squat |
| Push Press |
Comments (29)
Add a comment
Posted Mon, 08/15/2011 - 19:13
So I can use this after a heavy weight training session? That won't be overtraining as long as I use low weight right?
Posted Mon, 08/22/2011 - 16:22
Great circuit. Will use this as a warm up I think.
Posted Tue, 08/23/2011 - 12:46
I've recently become aware of barbell complexs, primarily for conditioning. This seems very interesting and I will probably try it on one of my "rest days".
Posted Sat, 08/27/2011 - 18:50
Each circuit has 5 execises - how many reps do you do in each of these? Is it just a single one?
Posted Mon, 08/29/2011 - 16:55
Perform this circuit 7 times without stopping. This is called one round. One round requires performing the Bear Complex 7 times without resting. 5 total rounds equals a complete Bear Complex workout.
Posted Thu, 09/15/2011 - 17:49
That really doesn't answer the question of how many reps you should perform for every exercise in the circuit. How many reps do you perform for every exercise?
Posted Thu, 09/29/2011 - 14:14
Hi MRA,
Yes it does. Re-read the workout. Each circuit is one rep for each exercise performed back to back. A round is 7 circuits.
Posted Mon, 10/24/2011 - 11:49
still didnt reraly answer his question , so do u only do 1 of each excersise then or should be doing more i think maybe about 7 or 8 reps would be good
Posted Mon, 10/24/2011 - 12:03
got it now lol sorry
Posted Thu, 12/29/2011 - 08:30
Perform 1 rep per exercise.
Posted Tue, 04/09/2013 - 08:04
How stupid do you feel?
Posted Tue, 09/13/2011 - 19:44
What is the percentage of weight for each round and also what are the rest intervals between each round?
Posted Wed, 09/14/2011 - 11:26
Hi James,
Rest as long as you need between rounds. Go as soon as you feel ready. This could take up to 5 minutes depending on conditioning.
Weight - start light and build slowly.
Posted Mon, 10/10/2011 - 02:20
Sorry, but what does it mean to power clean?
Posted Mon, 10/10/2011 - 10:03
Hi KIng,
The power clean is an Olympic style exercise.
Posted Tue, 10/11/2011 - 15:19
hey man
if your doing this for strength training could it be done 3 times a week and how would u progress. and can it be done at end of a heavy chest or back session or as replacement for cardio.
Posted Thu, 10/13/2011 - 14:52
Hi TJ,
You want to add weight only when you feel comfortable with the weight you are currently handling. Yes, this could be used as a replacement for cardio on pretty much any training day.
Posted Thu, 10/13/2011 - 20:27
can i do this everyother day
Posted Fri, 10/14/2011 - 14:42
That will work.
Posted Thu, 12/22/2011 - 16:54
You can go to Crossfit's main web site and find demonstrations on Olympic lifts.
Posted Thu, 01/12/2012 - 15:33
Can you use this workout in a muscle building phase after a weight workout?
Posted Sat, 01/28/2012 - 12:00
Hi there Steve.
Would you recommend using this as HIIT cardio after weight training? I would be using a lighter weight obviously.
Thanks
Posted Thu, 03/29/2012 - 14:43
Being that this circuit is very similar to what we do in Crossfit, I would suggest all those who are interested, learn how to do the "Power clean" it is a dynamic lift first with no weight at all. These exercises require you to use large amounts of core muscles. You’re going to need great form and technique when performing these exercises. Have fun, stay fit.
Posted Sun, 04/22/2012 - 16:33
how many times do you do each work out like front squat hao many times do you do it be for frount press
Posted Tue, 05/15/2012 - 13:15
You do the whole complex one time, set the bar down and immediately repeat..... One rep per each exercise per cycle. So one power clean to one front squat to one push press, to one rear squat, finish with a rear push press then set it on the ground and quickly repeat 6 more times. Take a breather then repeat the 7 rep sets 4 more times. This is one of my favorite HIIT workouts and definitely recommend it to anyone looking for a full body weight/endurance combo!
Posted Thu, 05/24/2012 - 03:20
hi
this sounds like a great workout. just one question I'm currently on a 3 day full body muscle gain workout but on my off days i like to run and cycle for about 45 to an hour. i would like to add this workout to my off days, which would be best, before running or after a cardio workout? Cheers
Posted Mon, 10/08/2012 - 11:20
Hi,
By any chance that this kind of workout can be done with dumbbells only?
many thanks,
Mike
Posted Mon, 11/26/2012 - 12:20
I use this as a form of HIIT. Its brutal. I found a good way to set intervals every 2 mins and start the next set on the interval timer. Over time this has come down to 1:50.
Don't get to caught up on high weight. You preform 70 squats, 70 shoulder presses and 35 cleans if you do the whole work out.
Posted Wed, 04/24/2013 - 11:04
This is a good exercise, but the weight you will be using will not be heavy enough to tax your legs properly (you can only use a weight which you can push press). I have a remedy for this, which will give you some good size and strength in your legs:
Do 3 reps of the front squat and back squat - keeping all the other moments to just 1 rep, per set. Hope this makes sense.
Add new comment