Workout of the Day: Enter the Complex

Today's workout inspired by Master RKC Geoff Neupert's new book "Kettlebell Muscle" featured complexes using a pair of kettlebells.  In simple terms a complex is a series of exercises using the same implement, where you perform all the reps of the first exercise, then the next, and the next, etc... without rest and without setting the weight(s) down. 

• Complexes are time efficient.
• Complexes are very challenging.
  If you are bored performing your normal routine, mix it up and find a way to put the exercises in your routine into a complex. You might need to use a lighter weight than you are accustomed to.
• Complexes make a medium to light weight feel heavy.
  Instead of doing sets of 3-5 reps you'll be performing 5 reps of each of 3-5 exercises back-to-back without rest.
• Complexes build muscle.
  Because you are spending a greater amount of time until the weight, the time-under-tension is much longer than usual.
• Complexes burn a ton of calories.
  At first you'll think... "this isn't so bad", then around your 3rd technique your eyes will widen as you realize it's quite possible that you may have bitten off more than you can chew. Then you must dig deep, find out what you are made of, focus on perfect technique and grind the final rep.
• Complexes jack up your heart rate:
  At some point the weights will get heavy, the adrenaline will start flowing and you'll you'll feel like you are in a fight for  your life.
• Complexes are "fun".... in the Russian sense of the word "fun".

TODAY'S COMPLEX
INTENSITY: Find two kettlebells that you can perform about 10 consecutive military presses with.
DENSITY: Take two minutes rest between sets. Gradually decrease the amount of rest needed over the course of several weeks.
VOLUME: Perform 5 reps of each technique and 4 sets total.

Double Clean  x 5 +  Double Snatch x 5 + See-Saw Press x 5 + Double Front Squat x 5 + Double Swings x5
Rest 2:00
Repeat 4x

This workout takes less than 20 minutes to complete. It is VERY demanding and should only be performed about once a week. 

CAUTION!

Double Kettlebell Complexes are NOT for everyone and are NOT for people new to kettlebell techniques.

You must have impeccable technique and be able to maintain perfect form under extreme stress (schedule a lesson with a local RKC to ensure proper technique).

You must understand the biomechanical breathing match.

You must have exceptional shoulder mobility for overhead lockouts and be cleared for intense exercise by a cardiologist and orthopedist.

You must have good judgement, or as Pavel would say: "Go take a Pilates class you big sissy"

Enjoy.