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  1. #1
    Fernaldo's Avatar
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    Barbell Complex

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    Anyone incorporate these into their routines? I started doing the Cosgrove Evil 8 this weekend. I'll take these over cardio any day

    For those not familiar barbell complex it's performing multiple exercises with a barbell (never releasing the bar within the set) @ a fixed weight. You select a weight that you can handle on your weakest exercise and you use this weight for the entire workout.

    Cosgrove Evil Eight:
    Dead Lift x 6
    Romanian Dead Lifts x 6
    Rows x 6
    Power Cleans x 6
    Front Squat x 6
    Push Press x 6
    Back Squat x 6
    Good Mornings x 6

    Wait 90 seconds repeat dropping reps by 1 (x5 90s x4 90s x3 90s x2 90s x1)
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    MeatSleepRepeat's Avatar
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    Jeez! I've done a few complexes before, but nothing that extensive. What weight did you do this with? I think I'd be lucky to complete this with 95#

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    i do dumbell complexes. waterbury submission i think it is called? reverse lunge x 12, dead lift x12 , good morning x12, front squat x6, overhead press x6, bent over row x6, floor press x 12. repeat 3 to 5 times. you use the heaviest dumbbell you can do the overhead press with. i still question whether they replace cardio and by cardio i mean a 6k walk not a 20 min treadmill run, but i do enjoy them. i use 6kg dumbbells as they are the biggest ones i have and i can do 5 sets of compounds before i feel hot. i am currently looking for some clubbell complexes if anyone has seen any?

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    Fernaldo's Avatar
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    Quote Originally Posted by MeatSleepRepeat View Post
    Jeez! I've done a few complexes before, but nothing that extensive. What weight did you do this with? I think I'd be lucky to complete this with 95#
    Funny you bring up 95, that's what I used. It was the first time I had tried these and wanted to make sure I could complete the first 6. I think 95 was probably the perfect weight. I felt gassed after the first round but was able to perform all reps for all sets. I don't normally do power cleans, so I need to work on the form.
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    lorichka6's Avatar
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    My favorite is the Bear Complex from crossfit.

    This is one rep:
    1. Power Clean
    2. Front Squat
    3. Push-Press
    4. Back Squat
    5. Push-Press

    Do that seven times for one round.

    Do 5 rounds total working up to your max.

    Rest as needed between rounds.

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    Since I know you are on 5/3/1 I'll point out that Wendler is a believer. Especially as a way to cut fat.

    Interval Training and Barbell Complexes

  7. #7
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    I do one sometimes that is:

    Deadlifts
    RDL
    Rows
    Jumping shrugs
    Hang cleans

    8 of each straight through, 5 rounds. This is a forearm KILLER.

    But that Evil Eight up there looks worse.

  8. #8
    MeatSleepRepeat's Avatar
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    Quote Originally Posted by Fernaldo View Post
    Funny you bring up 95, that's what I used. It was the first time I had tried these and wanted to make sure I could complete the first 6. I think 95 was probably the perfect weight. I felt gassed after the first round but was able to perform all reps for all sets. I don't normally do power cleans, so I need to work on the form.
    I'm a clean machine, but I get gassed on squats too quickly. A work in progress...

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    wolfman's Avatar
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    Love these, I try to get in one a week, also I've been doing "warrior cardio" I know I know Silly name, it's basically a complex anyway but I liked it, basically it's a good weight you can do for 6-8 reps, also really good if you are crunched for time.

    These are just my numbers, whatever you can do for a good challenging 6 (not grinding)
    and don't rest in between:

    Bench - 185 x 6
    Chin up- 25lb weight x 5
    Dip - 25lb weight x 6
    Squat - 225 x 6

    Rest 1-2 min repeat

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