You can create a complex of almost anything. I sometimes complex my coffee drinking with more coffee drinking. Kidding aside, complexes are a popular training tool that allows the athlete to build skill, strength, and confidence with various movements in a continuous “unbroken” set. Recently, we have seen this technique move into the gymnastics world with great success.
I love the following complex because of its a fitting transition of movements given where the bar starts and ends.
- Power Clean
- Front Squat
- Push Press
- Back Squat
- BTN Push Press (Behind-the-neck)
One of the ways we try to challenge our members is by asking them to do two things:
- Add load when possible
- Complete under duress
Anyone good athlete can perform perfect technique when fresh, but a mark of a great athlete is one who can perform, on average, the same quality technique when tired. That’s more impressive to me.
We did that today by adding a small run/jog in between the complexes to increase the athlete’s heart rate while forces them to add load when possible.
The athlete’s score was the total amount on the bar when the workout was over.
This workout is the ultimate test of a Champion Athlete. High skill, great strength, good cardio. What more do you want out of life?