So what is a complex? It is a set of exercises performed right after another either for time or for amount of repetitions.
Our complex performed last night included 6 exercises back to back, each exercise was 6 reps, for a total of 36 reps.
We used an Olympic barbell and 1 – 45 lb bumper plates on each side.
The exercises included:
1. Squat
2. Push Press
3. Bent Over Row
4. Deadlift
5. High Pull
6. Reverse Lunges
Do about 3 – 4 sets. Focus on quality, but try to keep the time low as well.
Warm-up – perform until your arms are dead….
1. dumbbell hammer curls
2. TRX tricep extensions
Main Course – 3 Stations, do all 3 stations consecutively without rest.
1st Station – perform 6 each
1. 25 Plate a side barbell high pulls
2. 30 lb ball slams
3. 40 lb dumbbell burpees
2nd Station – perform 6 each
1. 45 lb Plate a side barbell high pulls
2. 20 lb ball slams
3. 20 lb dumbbell burpees
if 45 lb high pulls is too heavy, perform 15 each of ball slams and 20 lb dumbbell burpees.
3rd Station – perform 12-15 reps with TRX Band
Perform 1 -3 in order for 1 rep.
1. knee ins
2. Pike
3.Pushup
Cardio
1. Spar
Easy WOD as they said. Now enjoy.
Well thought I would start keeping track of some WOD’s we do at SAMPA gym located in Richmond B.C, Canada. It’s near Ironwood Mall on Steveston. The actual address is #150-11960 Hammersmith Way.
So we’ve done some WODs before (Workout Of the Day) but thought I would start keeping a journal.
So yesterday our WOD was fairly simple, it involved a barbell and bumper plates, and a TRX band.
It was a ladder WOD so we went in increments of 2 from 2 – 16.
1. Squat thruster to overhead raise with 25 lbs bumper plates on each side.
2. Atomic pushups with the TRX band.
Perform each one and repeat up the ladder until finished.
If you want you can throw in TRX jump squats at the end.
Have fun and enjoy.