Workout Routines

CrossFit-Inspired Challenges: The savage 5-move 'bear complex'

This vicious routine is the ultimate feat of fitness.

Man does reverse lunge with barbell
Duration 15-20
Exercises 5
Equipment Yes

Get ready to claw your way through this intense, muscle-building workout. 

With this 5-move circuit, the barbell is going to become your new favorite gym buddy. You'll start with a burst of hang cleans and won't put the weight down 'til you've finished off the round with sumo deadlift high pulls. Your muscles may hate you during this routine, but we can pretty much guarantee you'll love the results. 

Directions

You'll complete 4 sets and increase the weight with each set. Perform all 5 movements in succession, taking 2 minutes of rest between sets.

Wyatt Krueger, a CrossFit Level-1 coach, owner of CrossFit Amherst, and expert contributor to Men's Fitness and HUMANFITPROJECT, demonstrates the moves.

This routine is part of our video feature on the 10 kickass CrossFit-inspired workout challenges to test your limits. Check out the whole series here.

CrossFit-Inspired Challenges The savage 5-move bear complex (do 4 rounds)

Exercise 1.

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
-- sets
5 reps
-- rest

Exercise 2.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
-- sets
5 reps
-- rest
Using an underhand grip, hold the barbell at chest height and complete this exercise.

Exercise 3.

Push Press You'll need: Barbell How to
Push Press thumbnail
-- sets
5 reps
-- rest

Exercise 4.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
-- sets
10 reps
-- rest

Exercise 5.

Sumo Deadlift High Pull You'll need: Barbell How to
Sumo Deadlift High Pull thumbnail
-- sets
10 reps
2 min rest
Comments