Tip A Quick Complex for Fat Loss & Conditioning Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip A Quick Complex for Fat Loss & Conditioning You don' t need an hour to get a heart-pounding workout All you need is a barbell and 20 minutes Try this by Jason Brown August 25, 2018April 5, 2021 Tags Metabolic Conditioning, Metcon, Tips, Training Lead Photo Credit: Victor Freitas The Complex To do this, you'll need to be comfortable with the Olympic lifts. Well, comfortable enough to perform a hang power clean at least. You don't have to be able to clean and jerk a house. A complex is a series of movements where there's logical progression through which the bar travels, meaning the sequencing will allow you to proceed through all movements without putting the bar down. And this is where the magic happens! The energy required to complete these sets is significant and will challenge your cardio-respiratory system. As result, you'll incur significant EPOC (Exercise Post Oxygen Consumption) for the next 24-36 hours. In addition, the time under tension is long enough to increase oxidative capabilities and leave you feeling like you did a 60-minute workout in 20 minutes or less. Here s the workout Go from one exercise to the next without resting. So you'll begin with 8 deadlifts and go directly into 8 hang power cleans... and so on until you've done all the listed exercises. That's ONE round. Then take a two or three minute break before you do it all over again. Do 3-5 rounds of... 8 Deadlifts 8 Hang Power Cleans 8 Front Squats 8 Push Presses 8 Back Squats 8 Good Mornings 8 Bent-Over Rows The rest periods will feel incomplete. This is normal. But if you wanted to rest longer then you could certainly increase loading... if time isn't an issue. Perform one round with an empty barbell and then add weight. Typically loading for males will be somewhere between 65-95 pounds and 45-65 pounds for females. These numbers sound light but don't make up your mind on that until you actually do it! Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training CrossFit The Good Bad and the Ugly CrossFit is the greatest thing ever to happen to barbell training, except for all the awful parts of it. CrossFit, Metcon, Training Mark Rippetoe December 2 Training Tip Row – Correct Range of Motion Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems. Back, Bodybuilding, Exercise Coaching, Tips Joel Seedman, PhD April 21 Training Tip Shoulder Triples for Strength and Size Build muscle and keep your shoulders healthy with this time-efficient strategy. Bodybuilding, Shoulders, Tips, Training Tom Morrison April 6 Workouts Double Stimulation Training Train hard and heavy one day, then use pump work the next day. Why? Because you'll build muscle and strength fast! Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau December 16