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The Bear Barbell Complex

The Bear Complex is an intense barbell complex circuit that can

be used several times per week to help build strength and
conditioning.

Workout Summary

Main Goal Increase Endurance

Workout Type Full Body

Training Level Intermediate

Program Duration 8 weeks

Days Per Week 3

Time Per Workout 15-20 minutes

Equipment Required Barbell

Target Gender Male & Female

Author Thomas Schultz

 Workout PDF Download Workout

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

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About The Author

Thomas Schultz
Thomas Schultz has been involved with lifting and physical fitness for over a
decade. He is currently training for CrossFit and his first Tough Mudder.
View all by Thomas Schultz »

41 Comments + Post Comment

Posted Thu, 05/05/2016 - 12:35 LIKE 17

Luis
Could this be used as my main strength program? I don't want to break any lifting record not
get bulky. I simply want to shed fat (a lot) and build some muscle to look above average fit and
healthy.
I wonder if doing this 3x a week, trying to progressively increase weight on each workout, plus
some sets of bench press would be ok as a go to routine.
I'm asking this because this kind of workout looks more fun and only takes a barbell and a few
plates. I can see myself doing this in the long term.

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Posted Fri, 04/08/2016 - 21:14 LIKE 14

Cp
Add a barbell rollout after the back squat and before the power clean.

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 Posted Sun, 01/05/2014 - 23:05 LIKE 23
Shineball
I use this workout on my off day in a modified version. Because you are limited to the weight
that you can push press, I do the following:
Clean to front squat/push press (3 reps) to back squat/push press (3 reps) back to the
ground for the next clean and follow the same format for 7 total sets. I rest 90 seconds and go
again 4-6 more times. I could use a little less weight and do 5 reps each on the front and back
squat/push press if I wanted to.

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Posted Sat, 11/23/2013 - 01:32 LIKE 21

oqpi
the bear complex can be done with dumbbells, but it is a little different... such as: you do the
deadlifts 5 times, then the power clean 5 times and the cleans are followed by a squat with
dumbells on the shoulders, then 5 vertical presses without momentum and then 5 squats with
the dumbbels on the shoulders...
you can rest a few moments during the routine, but never put the weights on the ground
the breaks between routines are 1 min only
the weights are progressing for each routine, and you should execute 5 to 7 routines total.
it is an excellent exercise to do in the "off" days.. not recommanded to do it after workout, as it
demands a lot of energy by itself alone... it is something you would do in a day you dont do
anything else.. or at least 4 hours after another workout...
good luck !

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Posted Wed, 08/28/2013 - 21:02 LIKE 36

Chris
This would have been a perfect candidate for a mini teaching video. I read the workout 3 times
before I got it and i see I wasn't the only one who didn't get it right away.

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Posted Wed, 08/14/2013 - 12:35 LIKE 22

Rich
I have no real question, but a Crossfit gym I joined for a day listed the Bear Complex - Deadlift,
Clean, Front Squat, Push Press, Back Squat, Push Press. I always did each motion, however,
we did the DL, clean, and front in one motion.

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 Posted Wed, 04/24/2013 - 11:04 LIKE 27
HereToInflictPain
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.

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Posted Tue, 08/13/2013 - 03:08 LIKE 22

wowfood
I read a modification to the bear workout somewhere online, some MMA youtube site.
Same workout but adds a few more leg bits in there to make up for the lack of leg
weight. I'll indent the added exercises
clean
Front squat
Press
--- Reverse Lunges
Rear quat
Press
--- Hang
--- SLDL down
--- BOR
--- SLDL up
Although it's not enough weight to tax your front or rear squat, it's probably enough to
get a reaction from the reverse lunges. And once the lunges wear your legs down you'll
probably notice something with the front and rear squat.

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Posted Mon, 11/26/2012 - 12:20 LIKE 30

alwaysoffside
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.

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Posted Sun, 06/14/2015 - 22:56 LIKE 15

Lee
I do this as well 3 days a week. Great workout for tonnage
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Posted Mon, 10/08/2012 - 11:20 LIKE 26

Mike
Hi,
By any chance that this kind of workout can be done with dumbbells only?
many thanks,
Mike

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Posted Thu, 05/24/2012 - 03:20 LIKE 30

jason
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

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Posted Tue, 05/15/2012 - 13:15 LIKE 29

Jeb
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!

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Posted Sun, 04/22/2012 - 16:33 LIKE 32

vincent oates
how many times do you do each work out like front squat hao many times do you do it be for
frount press

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Posted Thu, 03/29/2012 - 14:43 LIKE 25

Coach S.
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.

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Posted Sat, 01/28/2012 - 12:00 LIKE 26

Cam
Hi there Steve.
Would you recommend using this as HIIT cardio after weight training? I would be using a
lighter weight obviously.
Thanks

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Posted Thu, 01/12/2012 - 15:33 LIKE 24

Javier
Can you use this workout in a muscle building phase after a weight workout?

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Posted Thu, 12/22/2011 - 16:54 LIKE 26

Michelle
You can go to Crossfit's main web site and find demonstrations on Olympic lifts.

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Posted Thu, 10/13/2011 - 20:27 LIKE 25

mike
can i do this everyother day

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Posted Fri, 10/14/2011 - 14:42 LIKE 27

Steven
That will work.

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Posted Tue, 10/11/2011 - 15:19 LIKE 33

Tj
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.

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Posted Thu, 10/13/2011 - 14:52 LIKE 29

Steven
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.

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Posted Mon, 10/10/2011 - 02:20 LIKE 30

King
Sorry, but what does it mean to power clean?

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Posted Mon, 10/10/2011 - 10:03 LIKE 31

Steven
Hi KIng,
The power clean is an Olympic style exercise.

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Posted Tue, 09/13/2011 - 19:44 LIKE 29

James
What is the percentage of weight for each round and also what are the rest intervals between
each round?

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Posted Wed, 09/14/2011 - 11:26 LIKE 27

Steven
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.
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Posted Sat, 08/27/2011 - 18:50 LIKE 39

Voodoo
Each circuit has 5 execises - how many reps do you do in each of these? Is it just a single
one?

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Posted Mon, 08/29/2011 - 16:55 LIKE 48

Steven
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.

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Posted Thu, 09/15/2011 - 17:49 LIKE 36

MRA
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?

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Posted Thu, 09/29/2011 - 14:14 LIKE 50

Steven
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.

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Posted Mon, 10/24/2011 - 11:49 LIKE 30

peter
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

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Posted Mon, 10/24/2011 - 12:03 LIKE 28

peter
got it now lol sorry
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Posted Thu, 12/29/2011 - 08:30 LIKE 28

mike wingfield
Perform 1 rep per exercise.

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Posted Tue, 04/09/2013 - 08:04 LIKE 57

James
How stupid do you feel?

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Posted Sun, 06/09/2013 - 23:14 LIKE 24

Hanna
You do one of each and go to the next without stoping. when you get back to the power
clean you have done one round.

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Posted Mon, 03/17/2014 - 04:18 LIKE 20

Bob
Says who?

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Posted Sat, 04/12/2014 - 21:43 LIKE 22

JohnBee
It's like they say in "P-90-X"; "Do your best, leave the rest !" If you're worried about the
weight. use a light weight and do slow reps---5-count to extension, 3-count to rest, and
so on. Yu'll probably start crying about the third set. Ha,ha! Have fun, man. dont take
this crap too dammed serious. Remember, these guys can bench press YOU all day
long .

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Posted Tue, 05/20/2014 - 15:44 LIKE 19

noname
John kindly stfu my friend. What has 'benching people' got anything to do with getting
the body and condition YOU want? I can quite easily lift 120kg on the bench which is
 by far heavier than the average human being and even quite considerably heavy for
someone who works out too.
Point behind my friend. I think your a materialistic prick who judges someone on their
size or one of "those" guys that judges manhood on how much you can bench.
Meanwhile I bet you struggle to lift yourself outta bed. Either that or you are a 12 year
old prepubescent prick that has no understanding for working out. I know guys who
weigh 140lbs who would FLATTEN a 300lb powerlifter, run rings round him and break
his jaw without a sweat. Floyd Mayweather is 140lbs Im sure and you put him in the ring
with a 300lb bodybuilder and say goodbye to him lol seriously get your attitude sorted
or you are going to end up hurt. It doesnt matter HOW MUCH you lift. It is how you lift it.
You can spend an entire year lifting 100kg and doing it wron whilst the man next to you
will go from 100 to 140 or even more in a year by using the right technique. Form.
Posture. Control. And respect for the movement. You seem like the sorta kid that goes
and in throws 150kg on the squat and does 1% motion. Seriously kid. Fuck off. Lol.
Did you know you can get more gains from lifting what YOU can lift and not what YOU
WISH you can lift? Goto your gym and try lifting half of what you think you can lift and
try get out 100 reps. Go on. Try. Then come back and talk about benching people.
Infact try and lift 10% of your max 100 times. Cant do it? Stfu then kid. Get some
respect for the game.
My one rep max on squat is 170kg but do I talk about squatting more than what an
average bodybuilder weighs? No. Why? Because right next to me will be a guy who
weighs half my weight who would probably have a good do at snapping my jaw clean
off and he wont squat 50kg.
Seriously.. take note kid.

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Posted Tue, 08/23/2011 - 12:46 LIKE 41

Bigjosh
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".

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Posted Mon, 08/22/2011 - 16:22 LIKE 40

Jordan
Great circuit. Will use this as a warm up I think.

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Posted Mon, 08/15/2011 - 19:13 LIKE 39

Eric
So I can use this after a heavy weight training session? That won't be overtraining as long as I
use low weight right?
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