| Training Discussion Ask workout questions or share your knowledge. |
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10-11-2007, 07:06 PM
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#1 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,874
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Complexes/circuits
Post up your favorite complexes/circuits, and also the most intense and physically taxing complexes/circuits you have ever tried/heard of. Lets try to get a nice list of complexes/circuits going
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10-11-2007, 07:17 PM
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#2 (permalink)
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Link-Zilla
Join Date: Jun 2006
Location: Alabama
Posts: 5,373
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Bodyweight Complex Count 10 for everything (so only 5 per side for everything except squat and row), 3 circuits, 60 seconds rest, takes about 15 minutes (4 per circuit + 1 of rest x 3)
1. Prisoner Squat
2. Inclined Spiderman Push-up
3. Single-Leg RDL same side hand to floor
4. Single-Leg RDL opposite side hand to outside of supporting foot
5. Inverted Row
6. T-Push-up
7. Reverse Lunge w/Twist
8. OH Crossover Reverse Lunge (from MM)
9. Cross-Body Mountain Climber
10. Mountain Climber
Barbell Complex 6 circuits of 6 reps, then 5, 4, 3, 2, 1; 90 sec rest, takes ~12 minutes
By Alwyn Cosgrove
1. Deadlift
2. Romanian Deadlift
3. Bentover Row
4. Hang Clean
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning
__________________
Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
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10-11-2007, 11:55 PM
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#3 (permalink)
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Senior Member
Join Date: Jul 2004
Location: Townsville, Australia
Posts: 1,600
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Quote:
Originally Posted by Lisa~
Barbell Complex 6 circuits of 6 reps, then 5, 4, 3, 2, 1; 90 sec rest, takes ~12 minutes
By Alwyn Cosgrove
1. Deadlift
2. Romanian Deadlift
3. Bentover Row
4. Hang Clean
5. Front Squat
6. Push Press
7. Back Squat
8. Good Morning
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Thats the one I was going to post. |
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10-12-2007, 12:07 AM
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#4 (permalink)
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Senior Member
Join Date: Aug 2004
Location: Sofia, Bulgaria
Posts: 3,411
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Let me see:
BB complex:
RDL
Clean and military press
Lunge
Back SQ
Bentover Row
Barbell rollout
BW complex:
burpees 10
T-push ups 10
walking lunges 10
inverted rows 10
jump squats 10
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Bruce Lee
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10-12-2007, 12:38 AM
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#5 (permalink)
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dangerballin' fool
Join Date: Aug 2003
Location: Absurdistan
Posts: 8,997
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Looking at my recent log here...
Three rounds of continuous work for max reps, each exercise done for 1 minute, with 60 secs rest after each round. 14 minutes total.
1x24kg KB snatches
24" box jump
2x24kg KB jerks
wall ball
Short & dirty finisher:
10/8/6/4/2 rep rounds for time of
burpees
wall ball
Go as heavy as possible with good form for 5 rounds of:
five bb clean grip snatches
five pullups
five burpees
five db swings
five bb push presses
We're talking fun!
__________________
ask your doctor if getting off your ass is right for you!
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10-12-2007, 09:38 AM
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#6 (permalink)
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Link-Zilla
Join Date: Jun 2006
Location: Alabama
Posts: 5,373
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Swings and Sprints is another really good one:
http://www.trainforstrength.com/workout4.shtml
__________________
Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
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10-20-2007, 05:33 PM
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#7 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,874
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Quote:
Originally Posted by JoshDunn
Thats the one I was going to post.
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I tried that one... much harder than it looks |
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10-20-2007, 05:53 PM
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#8 (permalink)
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Moderator
Join Date: May 2004
Location: MA
Posts: 6,486
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When I was training for the "300 Workout" (which was a ton of fun, by the way), a friend of mine and I did this one:
Deadlifts, 3x 75%1RM
Box Jumps, 5x 3 ft box
Hanging Knee Raises 20x
Chinups 10x
All the way around 4x. No rest until the end. Timed. Toast!
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10-21-2007, 07:31 AM
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#9 (permalink)
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Senior Member
Join Date: Jul 2006
Posts: 103
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While i haven't got alot of experience in circuits i'm still sore from this one and it kicked my ass.
Giant Set:
A1: Back squat - 15reps
A2: Cable row - 15reps
A3: DB RDL - 15reps
A4: Pushup - 15 reps
A5: Situps - 15reps
One after the other with no rest.
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10-21-2007, 08:37 AM
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#10 (permalink)
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Master of my domain
Join Date: Apr 2004
Location: Duluth, Minnesota
Posts: 4,005
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Quote:
Originally Posted by bigDman
I tried that one... much harder than it looks
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Most are harder than they look. LOL
I like Gayla's, particularly the BB one, finishing with the rollout. Neat finish. |
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10-21-2007, 05:14 PM
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#11 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,874
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Complex one
* Deadlift, 6 reps
* Romanian deadlift, 6 reps
* Bent over row, 6 reps
* Power clean, 6 reps
* Front squat, 6 reps
* Push press, 6 reps
* Back squat, 6 reps
* Good morning, 6 reps
Complex two
* Snatch grip deadlift, 6 reps
* Snatch pull, 6 reps
* Upright row, 6 reps
* Power snatch, 6 reps
* Reverse lunge, 6 reps each leg
* Push jerk, 6 reps
* Jump squat, 6 reps
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