What are Complexes?

Complexes are a great way to boost work capacity, increase muscle mass, and burn body fat while avoiding the hamster wheel cardio section of the gym (it has it’s place). Complexes are far less boring because the cardio is “masked” as lifting.

For all my avid lifters, complexes should not be confused with complex training. Let me clarify.

Complexes are a series of exercises done with a bar or dumbbells in which each exercise is done for a set number of reps before beginning the next exercise. Usually done as a finisher to train endurance or build work capacity in an individual. Exercises are done in succession with no rest and generally without letting go of the bar.

Complex training on the other hand, is the combination of plyometric training and weight training which are thought to be useful for developing athletic power.

Make sense?

Further, the goal of the complexes should be to add weight to the bar, not perform it faster. Too much emphasis on speed can lead to shoddy technique. This is especially true with barbell complexes.

Why should I do Landmine Complexes?

[Often times, Barbell Complexes are performed using variations of the Olympic lifts and require the individual to be proficient of these high level movements which can potentially increase the risk of injury.

That said, what is a “safe” alternative to perform these FUN complexes?

Enter the Landmine Complexes. The term Landmine when used in the fitness setting is placing a barbell in a Landmine attachment or up against a corner so you have one end of the barbell fixed and the other end moving freely.

See picture below.

Landmine movements are much easier to learn compared to the Olympic lifts.

Beginner Landmine Complex

Rules:

Exercises are done in succession with no rest and generally without letting go of the bar until you complete all reps or form starts to break down.

Perform 3-5 Rounds of the following.

Beginner Landmine Complex:

1. Deadlift: 8 reps
2. Squat: 8 reps
3. 2 Hand Press: 8 reps
4. Split-Squat: 8 reps/side

Rest: 90s

Repeat.

Advanced Landmine Complex

Rules:

Exercises are done in succession with no rest and generally without letting go of the bar until you complete all reps or form starts to break down.

Perform 3-5 Rounds of the following.

Beginner Landmine Complex:

1. Landmine Split Jerk: 5 reps/side
2. Single Leg Deadlift: 5 reps/side
3. Single Arm Row: 5 reps/side
4. Reverse Lunge: 5 reps/side
5. Squat Thruster: 5 reps

Rest: 90s

Repeat.

To summarize

Form still matters with these complexes!

I know trying to get through them as fast as possible is so appealing but the magic of complexes happens when we grind through the set which increases the time under tension (TUT). AKA: build muscle and resiliency.

Happy training!Looking to find out more about your movement? Schedule a FREE Movement assessment!