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CCC- The "Cardio Complex Collection"

little_lifter

New member
I started this thread as a place to organise the complexes and other cardio ideas people have. It doesn't have to be your workout or training principles, just something people can use to get fitter and/or leaner....or even things that improve strength at the same time.


Also, if people are willing, this post can be used to index and record the top two times/reps etc. recorded in the workout (where applicable), sort of like a record board for the forum. If you want to post a time, then feel free to do so, and this post will be updated.

Each complex will need to have a name, so this post can be updated

Let me know what you guys think, as I'm sure some of you have some particularly challenging complexes formulating in you're minds.

Just be sure to include the equipment you will need in each

If you have any better ideas as how to archive/document this It would be greatly appreciated.

Thankyou,
Jason


Kettlebell Complexes/Challanges:
1. "Death"
1st Place-
2nd Place-

2. "Combat Cardio Complex"
1st Place-
2nd Place-

3. "100 rep KB Killer"
1st Place-
2nd Place-

4. "5 minute snatch test"
1st Place-
2nd Place-

Barbell Complexes/Challanges:
1. Tabata Thrusters:
1st Place- little_lifter---80reps
2nd Place-
Dumbbell Complexes/challanges:
 
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I will kick this off with the first complexes

Tabata Thrusters:
As same suggest perform as many thrusters with and empty barbell for 8 sets of 20seconds followed with 10 seconds rest between sets.
More info: Google tabata protocol

Load: Empty Bar

And Second: (borrowed from PTC newsletter #5)

Kettlebell Complex- "Death"

20x Thrusters with 16kg
20x KB Swing with 24kg
20 x KB clean & press with 8kg
20 x Catch & Release with 24kg

"Complete complex twice for a total of 160 reps"

Borrowed from Markos(PTC)
I hope this is OK, if not then let me know
 
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Kettlebell Complex- "Death"

20x Thrusters with 16kg
20x KB Swing with 24kg
20 x KB clean & press with 8kg
20 x Catch & Release with 24kg

Borrowed from Markos(PTC)
I hope this is OK, if not then let me know

are you sure thats "death"? knowing markos i'd say theres at least five rounds of that or you gotta get it out before AC/DC's "Highway to hell" ends.
 
This is a great idea!

I am looking into buying kettebells for my off days...

If Markos or anyone else could post up some more routines, it would be great...

Cheers!
 
I like alternating between thrusters and swings

Basically start at the heaviest weight you can do for a set number of reps and drop set that mofo
 
we need a challenge that just involves one or two weights, not everyone has access to a range of kettlebells.
 
agreed.

This would F most people up with 24kg. I just did it with 16kg.
swing R
swing L
clean R
clean L
snatch R
snatch L
squat R
squat L
press R
press L

10 reps of all of them.

Or maybe just 100 or more swings with 32kg for time?
 
You could very easily do circuits for time with a single KB
Left arm snatch - 1minute
Right arm snatch - 1minutes
Left side Turkish get up - 1minute
Right side Turkish get up -1minute
Swings - 1minute

That'd be something similar to what I'd recommend for someone training boxing, mma etc
 
I'll tinker with the one I posted a bit, so it becomes this:

"Combat Cardio Complex"
KBs needed = 1
Workout = All exercises done for 1 minute each, rest 1 minute. Repeat for 5 'rounds'
1. Left (or just non-dominant) hand snatch
2. Right hand snatch
3. Left hand Turkish get ups
4. Right hand Turkish get ups
5. Alternating single arm swing throughs

"Roaring 40s"
Kbs = 3
Workout = Ideally, performed in pairs, one person with do KB swings for 40s while the other does thrusters for 40s. Rest 30s then switch exercises. Repeat for as many sets as desired. Person with the most total reps wins!

"Swinging 60s"
KBs = 2
Workout =
Kinda hard to explain, but I'll provide an example of the first couple of 'reps'

- Swing both KBs and catch on shoulders, perform a thruster
- 2 swings, on second catch KBs and perform 2 thrusters
- 3 swings, on third catch KBs and perform 3 thrusters

etc etc til you get to 60 swings! you can start at any number you like
 
5 minute snatch test from Art of Strength / Punch Kettlebell Gym
KBs needed = 1
Single-hand snatch - switching sides every 5 reps
Rest Periods = none, kettlebell can be rested in the rack position.

:) I like this one and its pretty darn tough
 
I know its not kettlebells but lately i've been doing what i call 6's

start with 1 min skipping
holding a weight plate

Overhead squat x 6
swings x 6 (grip inside both same handle)
bent over rows x 6 (grip opposite sides)
step back lunge + twist x 6 each side
reverse woodchop x 6

tests me out nice enough for now
 
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