Rowing Bear Complex

Fat burning strength and conditioning workout!

Part A

500m Row

Part B

The ‘Bear Barbell Complex’

A. Clean

B. Front Squat

C. Overhead Press

D. Back Squat

E. Over Head Press

F. Set bar down

Repeat the complex x3 if heavy weight

Repeat the complex x5 if light weight

Then return to the Rowing machine to begin round 2.

Do 4 rounds total for time.

Record your time and try and beat your own time next time! 

Equipment : rowing machine and barbell 

(or set of dumbbells/kettlebells)

Set the rowing machine dampener to 6.

Weight for beginners girls 10-20kg, guys 20-30kg.  If you are more advanced increase the weight as you feel comfortable keeping in mind the over head press.

Only rest as required.