CF-Style
PX5 Express
PX5 BarPace JQ -221026
Team of 2
AMRAP 45 min:
Run 500 m (both partners run together)
Bear Complex - 10 reps total per team (partners share the reps as desired, only one partner works at a time)
Bear Complex - 1 rep:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind-the-Neck Push Press
(One complete sequence counts as 1 rep)
Starting weights:
RX: (40/30 kg)
RX+: (50/35 kg)
Loading progression: Add 5 kg to the bar after every 10 completed Bear Complex reps (one full team set). Do not increase the load until all 10 reps are complete.
Example: Run 500 m + 10 Bear Complex reps at starting weight, then increase the bar by 5 kg for the next round.
Scoring: total rounds and reps completed in 45 minutes.
Coach’s note: Keep technique controlled; stop increasing the load if form deteriorates.
Workout
Rounds + reps (AMRAP)
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From the gym
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