Rather Watch Than Read? Here You Go!
Technically a complex is a series of movements performed without putting the bar down. Therefore, I called this “The Crumble Complex Plus” challenge, for a couple reasons.
One is, because even though you’ll never let go of the barbell in this challenge, you do put it down, hence the “plus” portion of the title. The second and last reason is, because not only to the reps diminish each round, but your energy starts to deteriorate as well. Which is why the word crumble is in there.
If you’re a female try to complete this using 75 lbs. If you’re a male, try to complete this using 135 lbs.
A1) Front loaded alternating reverse lunges
A2) Bent over row
A3) Romanian deadlift
A4) Push ups
A5) Barbell rollouts
ROUNDS AND REPS:
First round: 5 reps per movement.
Second round: 4 reps per movement.
Third round: 3 reps per movement.
Fourth round: 2 reps per movement.
Fifth round: 1 rep per movement.
Total reps: 90
Try to do this entire complex without stopping. With that said, take minimal to no rest between exercises, reps or rounds.
- Do not take your hands off the bar.
- Use full range of motion and good technique with every movement.
- If using single leg exercises, perform the number of reps listed for each side. For example, if you’re doing alternating lunges x 5, perform five reps per leg, not five reps total.
- Again, the goal is to perform this entire complex without stopping. Take minimal to no rest between exercises, reps, or rounds.
HERE’S THE TEMPLATE IN CASE YOU WANT TO ADJUST IT (REGRESS, LATERALIZE, OR PROGRESSTHIS) ACCORDING TO YOUR SPECIFIC NEED AND WANTS:
A1) Knee dominant (any variation of squats, split squats, lunges, etc.)
A2) Upper body pull (any variation of rows, etc.)
A3) Hip hinge (any variation of deadlifts or single leg deadlifts, etc.)
A4) Upper body pushing exercise (any variations of overhead, bench, or floor presses)
A5) Carry or core exercise (any carry or core exercise)
WHY I LIKE THIS:
- It hits five major movement patterns.
- It alternates between upper and lower body.
- It feels smooth, natural, and fluid.
MAKE THIS YOUR OWN:
- Try this both with ascending reps per round (1-2-3-4-5) and descending reps per round (5-4-3-2-1) as shown in the video.
- Like shown in the template, the exercises can change, as well as the devices you use (barbell, dumbbell, trap bar, landmine, etc.)
- You don’t need to follow this order.
- Use chalk. The bar will most likely get slippery from sweating.
- Use full range of motion on everything.
- Clients seem to fatigue in different areas of the body ranging from core, to upper back, to their grip and more.
The exercise selection, resistance used, and the like, will be dependent upon the individual. If you can do another round, you didn’t use enough weight.