Cardio/Complex Leaderboard

[The Hamburgler]

Complex - a series of movements/exercises performed with one apparatus without at any stage placing it on the ground/rack (so basically you drop the bastard you gotta start over)

Basically I'm gonna run a little in forum comp for shits and giggles. No prizes just bragging rights.

Rules are simple - pick a BB or DB complex from the lists in the posts below and see how much weight you can do it for, let me know (vid evidence is preferred as I will red light high squats and hitched deads) and I will put you on the top 10 ladder in this post under the complex name.

Please feel free to add your own complexes so I can put them into the lists below

THE GUYS

PTC Complex #2
1. Jzpowahz - 38kg http://youtu.be/wpp2RoGXklA
2. The Hamburgler - 30kg*

The Crossfit Bear Complex
1. Adamklam - 75kg Bear Complex - 75kg - YouTube

DeFranco #3
1. Jzpowahz - 38kg De franco barbell complex 4 @38kg - YouTube
2. KungFooGoo - 35kg*

DeFranco Be-Zercher complex
1. The Hamburgler - 30kg DeFranco Be-Zercher complex - YouTube

Randy Couture BB Complex
1. Jzpowahz - 33kg Randy couture bb complex @33kg - YouTube

Cosgrove's Evil 8
1. The Hulk - 50kg*
2. Shrek - 35kg http://youtu.be/MM898fJzttE

THE GIRLS

 

[The Hamburgler]

List of DB or KB complexes

DeFranco #1
Reverse Lunges x 10 each side
Overhead Press x 10
Swings x 10
Squat Jumps x 10
Figure 8s x 20s
for the figure 8s you drop one DB/KB

DeFranco #2
Goblet Squat x 10
Swings x 10
Curl & Press x 10
Squat Jumps x 10
this is done with just the one db/kb so you would do the curl & press with one arm and then the other

Waterbury Complex
Reverse Lunges x 6 each side
Romanian Deadlift x 12
Good Mornings x 12
Front Squat x 6
Overhead Press x 6
Bent Over Row x 6
Floor Press x 12

 

[The Hamburgler]

List of BB complexes

The Randy Couture
Bent Over Row x 10
Upright Row x 10
Overhead Press x 10
Good Mornings x 10
Split Squat x 10 each side
Thrusters x 10
Romanian Deadlift x 10

DeFranco Be-Zercher complex
Zercher Squat x 10
Zercher Reverse Lunge x 10 each side
Curl & Press x 10
Romanian Deadlift x 10
Bent Over Row x 10

DeFranco #3
Romanian Deadlift x 10
Bent Over Row x 10
Hang Clean x 10
Overhead Press x 10
Back Squat x 10

Cosgrove Evil 8
Deadlift x 6
Romanian Deadlift x 6
Bent Over Row x 6
Hang Clean x 6
Front Squat x 6
Push Press x 6
Back Squat x 6
Good Morning x 6

The Ferruggia
Deadlift x 6
Hang Clean x 6
Front Squat x 6
Hang Snatch x 6
Overhead Squat x 6
Overhead Press x 6
Bent Over Row x 6
Romanian Deadlift x 6

The Crossfit Bear
Power Clean x 1
Front Squat x 1
Push Press x 1
Back Squat x 1
Behind The Neck Push Press x 1

PTC #1
Hang Clean x 5
Overhead Press x 5
Front Squat x 5
Push Press x 5
Back Squat x 5
Hang Clean & Press x 5
Romanian Deadlift x 5
Upright Row x 5
Good Mornings x 5

PTC #2
Hang cleans x 5
o/h press x 5
Back squat x 10
hang clean and press x 5
romanian deadlift x 10
upright row x 5
bent over row x 10
Back squat x 10
push press x 5

Terry Crew
Upright Rows x 6
Hang Clean & Jerk x 6
Romanian Deadlifts x 6
Jump Squats x 6

 

[mocha]

so u do all this stuff in a row? no break?

 

[walt]

sounds good actually. Why not add something like bw dips or pull ups record. Or 40m sprint times or 100m sprint times ect.?

 

[The Hamburgler]

I'd like something like that LMD, could probably have it's own thread (or several).
Like a powerlifting leader board including gym lifts, olympic lifts, pull ups, broad jump or something like that, BW dips etc

I like you my fellow ideas man!

so u do all this stuff in a row? no break?

Yeah all in a row! So everything in the one box you do without the DB, KB or BB ever leaving your hands!

 

[adamklam]

Terry Crews Giant Set



Complete for 4 rounds with 30 seconds rest between each round)

• Upright Rows: 1 set of 6 reps
• Power Clean & Jerk: 1 set of 6 reps
• Romanian Deadlifts: 1 set of 6 rep
• Jump Squats: 1 set of 6 reps

 

[The Hamburgler]

that a barbell variation adam?

and we're just doing for 1 round as the leaderboard. too hard to determine rest periods etc

 

[callan]

pfft cardio.

 

[The Hamburgler]

You enjoy your muffin top this summer

 

[callan]

im not fat, im "cuddly"

 

[The Hamburgler]

Cuddly is still a muffin top fatty!

Besides with all those reps I doubt you would get through any with even a broomstick or pink neoprene dumbbells!

 

[callan]

who needs high reps? its only the first one that counts and this muffin top will slowly disappear as i grow and need to maintain 83's so its all good

 

[dave]

Here is a simple one for you.

Either DB Snatch from below knee height to lockout for the rep to count.

or

KB Snatch up to shoulder height to count.

Choose a weight. As many reps in 15 minutes as possible rest as you like, change hands as you like and collapse on the floor afterwards as you like. Move up two kgs when you hit 150.

 

[callan]

on a more serious note, good idea mate

 

[The Hamburgler]

That's not really a complex Dave lol

 

[dave]

That's not really a complex Dave lol

It is very complex when you are so dead you can not remember what you are doing.

Oh and its a shit load more easy to judge than 5000 different complexes.

 

[walt]

this is good, only problem is i never do complexes

 

[The Hamburgler]

Get on it LMD. They only take 1-3 minutes to do haha

 

[callan]

i remember once doing "the bear complex" i almost died, just sayin