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COMPLEXES for weight training



The benefit of complexes for fitness and strength

What is a complex


“A weightlifting complex is a series of barbell movements (derivatives of any aspect of the snatch, clean, or jerk) performed in one large and continuous set”


“A complex is the combination of two or more different lifts into a single set. Complexes can be used for technical reasons or for training elements such as speed, explosiveness or strength.”

Complex 1

– Deadlift – Bentover row – Hang clean – Thrusters – Overhead squat

Complex 2

– Bentover rows – Squat clean – Strict press – Reverse lunges – Back squat

Complex 3

– Snatch grip deadlift – Hang snatch – Overhead squat – Behind-the-neck press – Good morning

Complex 4

– Sumo deadlift high pulls – Hang clean – Front squat – Push press – Overhead lunges


Complex 5

Also known as the “bear complex,” this one is a favorite in CrossFit boxes but you can do it on your own at the gym.

Go through each barbell movement for 1 rep, 7 times. That’s one round. The “bear complex” consists of doing 5 rounds.

– Power clean – Front squat – Push press – Back squat – Behind-the-neck press

Though this is a bit of fun, Terry Crews “Euro Training” workout shows a variation of a dumbbell variation https://www.youtube.com/watch?v=-AuIURhCoAA

Watch and enjoy

My Favourite Compex


– Deadlift – Bentover row – Hang clean – Military Press – Squat – Press Up on Barbell – Abdominal Rollout 5 reps of each and 3 to 5 rounds


The benefit of complexes for fitness and strength

What is a complex

“A weightlifting complex is a series of barbell movements (derivatives of any aspect of the snatch, clean, or jerk) performed in one large and continuous set”

“A complex is the combination of two or more different lifts into a single set. Complexes can be used for technical reasons or for training elements such as speed, explosiveness or strength.”

Complex 1

– Deadlift – Bentover row – Hang clean – Thrusters – Overhead squat

Complex 2

– Bentover rows – Squat clean – Strict press – Reverse lunges – Back squat

Complex 3

– Snatch grip deadlift – Hang snatch – Overhead squat – Behind-the-neck press – Good morning

Complex 4

– Sumo deadlift high pulls – Hang clean – Front squat – Push press – Overhead lunges

Complex 5

Also known as the “bear complex,” this one is a favorite in CrossFit boxes but you can do it on your own at the gym.

Go through each barbell movement for 1 rep, 7 times. That’s one round. The “bear complex” consists of doing 5 rounds.

– Power clean – Front squat – Push press – Back squat – Behind-the-neck press

Though this is a bit of fun, Terry Crews “Euro Training” workout shows a variation of a dumbbell variation


Watch and enjoy




My Favourite Compex

– Deadlift – Bentover row – Hang clean – Military Press – Squat – Press Up on Barbell – Abdominal Rollout 5 reps of each and 3 to 5 rounds


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