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Bodyweight Workout: “Bear Attack”

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Hopefully, you’ll never be attacked by a bear, but if you are, you’ll want to be fast on your feet.

This workout will help — a maximum velocity blast that will build your speed, endurance, and bear-dodging abilities. Give it a shot. All you need is a patch of level ground and a couple of markers ten yards apart.

The “Bear Attack” Workout:

Set up two markers approximately 10 yards apart (30 feet/9.1 meters). When you’re ready to begin, start a timer.

  • On Odd Minutes: Do 4 Shuttle Sprints
  • On Even Minutes: Do 2 Shuttle Bear Crawls

After each set of shuttles, rest for the remainder of the minute. For maximum effect, go as fast as possible during each shuttle.

  • Beginners: Go for 10 minutes
  • Intermediate: Go for 16 Minutes
  • Advanced: Go for 20 minutes

Movement Tips:

To perform a 10-yard shuttle sprint: Run ten yards, touch the ground, and run the ten yards back. This is one shuttle. Continue until you’ve done four shuttles total, and then rest for the remainder of the minute. Ten yards is a short distance with a very rapid turn, so focus on accelerating as hard as possible out of each turn.

To perform a 10-yard bear crawl shuttle: Start on all fours, palms and balls of the feet in contact with the ground. When your left hand moves forward, your right leg moves forward simultaneously (and vice versa). Crawl out to the ten-yard line, turn, and come back. This is one shuttle. Do one more, and then rest for the remainder of the minute.

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Jon Gilson
Jon Gilson is a coach and writer, and the former CEO of the Whole Life Challenge.

Previously, he founded Again Faster Equipment, a functional fitness equipment company created to serve the CrossFit community. Established in 2006, Jon took the Company global in 2012, twice landing on the Inc. 500/5000 list of America’s fastest growing private companies.

From 2007 to 2013, he served as a Senior Lecturer for CrossFit, Inc., training aspiring CrossFit trainers at over 100 seminars, including engagements in Iceland, Afghanistan, Moscow, Holland, the United States, and Canada. Jon also served on the CrossFit L1 Advisory Board, helping establish policy for the organization’s training efforts from 2011 to 2013.

He’s also done stints in state government, gym management, and consulting — and currently teaches classes at CrossFit City Line.

Jon graduated from the University of New Hampshire in 2003, summa cum laude, with a B.A. in Psychology. He also holds a Graduate Certificate in Finance and Control from the Harvard Extension School, 2006, and has completed coursework in data analytics.