Strength Complex with a Finisher

We’ve got a nice kettlebell strength complex lined up for you at The Training Room on Friday.

Why is it called a complex?

When movements are strung together in a particular order with minimal to no rest between, we call it a complex.

Complexes can be done with any strength tool such as dumbbells, medicine balls, sandbags, a barbell etc…

This method is extremely efficient for increasing both strength and work capacity (which we ALL need) and is why it one of our Training Room favorites.

Here’s the complex…

20 seconds of movement with a 10 second static hold.

  • Clean (single or double)
  • Rack hold
  • Press
  • Over head hold
  • Squat
  • Hold around half way
  • 1 arm row
  • Hold in the up position
  • Abs
  • Hold

Repeat other side and do 4 rounds.

Heres the finisher…

20/10 x 2 rounds

  • Air squat 
  • Jumping jacks
  • Mountain climbers
  • Jumping jacks
  • Skaters
  • Jumping jacks
  • Squat thrust
  • Jumping jacks
  • Sprint in place
  • Jumping jacks

Have an amazing weekend!