Bear Complex
RoundsA classic barbell complex that tests strength, endurance, and mental fortitude. The goal is to build to the heaviest weight possible over 5 rounds.
5 rounds, 7 sequences per round
- 1Power Clean
- 2Front Squat
- 3Push Press
- 4Back Squat
- 5Push Press (from behind the neck)
Beginner
30-40 minutes
Intermediate
25-30 minutes
Advanced
20-25 minutes
The Bear Complex is about finding your heaviest weight for the sequence, not speed. Each round of 7 sequences must be unbroken (bar cannot rest on ground). Add weight each round.
- Start conservative - round 1 should feel easy
- Increase by 5-10 lb per round based on difficulty
- The behind-the-neck press is often the limiting factor
- Rest as needed between rounds - this is about load, not time
- Keep the bar moving smoothly through the sequence
Pacing
This is not for time - focus on technique and building to a heavy load. Rest 2-4 minutes between rounds to recover fully.
Scaled
- Start with empty barbell
- Increase weight conservatively
- Can break the sequence with a pause
RX+
- Squat clean instead of power clean
- Push jerk instead of push press
- Must be unbroken (no pausing)
Elite
275/185 lb (final round)
Advanced
225/155 lb (final round)
Intermediate
185/125 lb (final round)
Beginner
135/95 lb (final round)
Bear Complex for Time
5 rounds at a fixed moderate weight, for time
Bear Complex EMOM
1 sequence every minute for 30 minutes at moderate weight
Squat Bear
Same sequence but with squat clean and front squat to thruster