Roll the dice for complexes

In his new book "Cardio Strength Training" coach Dos calls complexes the King of Cardio Strength Training.

To learn the difference between complexes, comb lifts and hybrids I suggest reading this article by Alwyn Cosgrove. Complexes are great for strength, endurance and fat loss, just set your clock for 20 minutes and complete as many sets as possible.

The set-up is easy

• These complexes are set up for use with one bell.
• Begin each session with 5-10 minutes of Turkish Get-ups.
• 5 reps of each exercise
• Finish all the reps on one side of the body before moving to the other side.
• Don't set the bell down until the complex is completed on both sides.
• Roll the dice to determine what complex you will be using, i.e. rolling a 1 then you will do workout #1, roll a 2 then you do workout #2 for the day, you get the idea.

Workout #1

• swing
• clean and press
• front squat

Workout #2

• swings
• snatch
• clean and press
• front squats

Workout #3

• cleans
• front squat
• press
• snatch

Workout #4

• Swing
• Snatch
• Reverse Lunge
• Bent Over Rows

Workout #5

• swings
• snatch
• thruster (front squat, push press combo)

Workout #6

• swings
• snatch
• clean and press

Do this on your "ETK" variety days or when you need or short workout. Better yet make these complexes the focus of your workout for 4-6 weeks and then see what changes happen to your body!