This is a complex we have been using at the end of a workout for metabolic/conditioning work. Feel free to make it harder/easier by manipulating the variables (more about this coming to a Fighter's Only mag near you...next month I think!) The complex uses a pair of kettlebells, 16 or 20 kilo should be about right. Perform all the reps of one exercise followed immediately by the next.
Complex:
- Clean
- Overhead/Push Press
- Front Squat
- Romanian Deadlift
- Row
- Pushups on handles
- Rest prescribed amount, then repeat.
The way I have been doing this recently is making the rest 10x the number of reps. Therefore, if you do 5 reps, you rest 50 seconds. Using this guide, here are some ideas of how to do the complex:
Start at 1 rep, work up to 6:
Sequence would be 1 rep, 10 sec rest, 2 reps, 20 sec rest, 3 reps, 30 sec rest, etc.
Start at 6 reps, work down to 1:
As above but reversed
Pyramid:
Start at 1, go to 6, come back down to 1. To further clarify, sets would be 1,2,3,4,5,6,5,4,3,2 and 1 rep.
A harder version would be to go higher in the reps - maybe you could start at 9 reps and work down to 3!
Have fun trying out some of these....
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