Complexes Made Simple

Written by Nate Palin

What is a Complex?

A complex is an unbroken series or flow of exercises performed using a single implement. 

Why Use a Complex?

Density. Performing a complex is a great option for completing a lot of work and executing several movement patterns in a short amount of time.

Tradeoffs certainly occur due to trying to knock out several birds (components of fitness) with one stone (implement) and limited rest. These tradeoffs make complexes AN option instead of THE option. That said, I think they can often be a phenomenal training tool for tactical professionals who frequently lack the space, time, and equipment for more idealistic training approaches.

Compromise > Nothing

Limited Space & Equipment but No Shortage of Time

How to Build a Complex (simply)

1. Keep the End in Mind

You should be training for something. While training for the mission sounds appropriate, warfighters are humans first and most of them are training more for reasons like looking good naked, personal hobbies, and mental stress relief. 

The complex you’re building should contribute to your goal in some way - how much often depends on how/when/why/where you’re implementing it into your training plan. It could just be a one off session in an austere environment to maintain training consistency or it could be the only resistance training you’re doing in preparation for a fitness test. The “one off” example needs to be less relevant than the “only training” example.

A few common places for complexes:

• Exercise “Primer” 

• Work Capacity Block

• Session “Finisher”

• Stand Alone Session

The shortest distance between two points is not always a straight line

2. Reconcile Goal with Reality

A complex is probably never the best way to train for something specific because it always involves compromise. However, you can use your primary desired outcome as a North Star that guides how you manipulate variables like Implement, Exercises, Load, Sets & Reps, and Rest.

Variable manipulation examples:

• You might choose unilateral lower body exercises so the relative loading is higher and favors strength focused outcomes

• You might choose lighter loads and higher repetitions to bias muscular endurance focused outcomes

• You might choose a progression of exercises that targets skill development (like a weightlifting complex)

Even most hotels have dumbbells up to 50 pounds

3. Pick an Implement

I am breaking my own rules here because I typically devalue implement and exercise selection and prioritize the other variables of movement, intensity, volume, and rest. 

But we often perform complexes due to limited equipment options and the equipment you use contributes to exercise options and flow so it is often easiest to work from this constraint rather than toward it. 

Some common complex implements:

• Barbell

• Dumbbell(s)

• Kettlebell(s)

• Bodyweight 

• Landmine w/ Barbell

• Sandbag (& other odd implements) 

• Suspension Trainer

• Weight Vest

• Medicine Ball

• Whatever Your Preference and Imagination Decide 

It is certainly possible to mix implements but that starts to look more like a circuit and less like a complex so I would advise just sticking to one or maybe one plus bodyweight in favor of logistical ease. 

Offset lack of load with speed of movement

4. Select Exercises

Exercises are nothing more than movements with an implement. A complex typically consists of 4 to 6 exercises. Too few exercises and it’s just a superset / compound set / tri set. Too many exercises and it gets too difficult to remember them all, especially when fatigued. 

Several considerations influence your exercise selection:

• Implement Choice 

• Desired Outcome 

• Movement Competency (determined by skill, injuries, limitations, etc.)

You should also consider the exercise order or “flow” based on:

• Outcome Prioritization 

• Quality & Fatigue Management 

• Transition between Exercises 

Exercise selection and order should not be arbitrary. 

Uncertain where to start? This is the generic foundational template I use often:

1. Explosive Exercise 

2. Lower Body Push or Pull Exercise 

3. Upper Body Push or Pull Exercise 

4. Lower Body Exercise (opposite of above)

5. Upper Body Exercise (opposite of above)

6. Core Exercise (if desired) 

Here are some examples of filling in the blanks:

Barbell

• Hang Power Clean

• Front Squat

• Overhead Press

• RDL

• Bent Row

• Kneeling Rollout

1-Arm Dumbbell

• Hang Power Snatch

• Reverse Lunge w/ Overhead Press

• 1-Leg RDL w/ Row 

• Overhead Sit-Up 

Bodyweight

• Vertical Jump

• Single Leg Squat 

• Pull-Up

• 1-Leg Hip Bridge 

• Push-Up w/ Alternating Shoulder Tap

• Hollow Body Rock

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For most complexes, you perform all the reps for one exercise before moving on to the next exercise; however, if your flow is seamless enough then you can perform one repetition of each until you complete the total reps assigned. 

Here’s an example using a one or two kettlebells:

Kettlebell(s)

• Swing

• Clean

• Push Press

• Squat

• Snatch 

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5. Choose Sets & Reps 

I usually choose reps first, and do so one of three ways:

1. Easy - One repetition amount for all exercises and sets

I like this approach because it’s simple. I don’t like that it means some exercises will be considerably harder or easier than others because the load is the same for all. Using the barbell example from above, the upper body exercises could be more than twice as difficult as the lower body exercises while the explosive exercise falls someone in the middle. 

1. Moderate - One rep amount for all exercises but rep amount changes each set 

You still run into the same issue as above but this can be a fun way to accumulate volume. You can ladder up (adding a rep each set), ladder down (subtracting a rep each set), pyramid up then down, or invert the pyramid down then up. 

1. Tricky - Different repetition amount for each exercise (“rep accommodation”)

This approach can be better for getting some heavier reps in. Essentially, you’d do higher reps for lower body and lower reps for upper body exercises.

Imagine the same Barbell example using this tactic:

• Hang Power Clean x 3

• Front Squat x 6

• Overhead Press x 3

• RDL x 6

• Bent Row x 3

• Core x 6+

Here’s another example using the Bodyweight flow from above:

• Vertical Jump x 3

• Pull-Up x 6 

• Reverse Lunge x 9 each

• Push-Up w/ Alternating Shoulder Tap x 12 each

• 1-Leg Hip Bridge x 15 each

• Hollow Body Rock x 18

• ^ I took some liberty to switch the exercise order

Notice how in both examples the rep scheme follows a pattern that makes it easier to remember when performing the complex. Also notice how it’s still pretty much impossible to perfectly accommodate all the exercises in a way where reps and load are ideal. Again, complexes are about compromise for the sake of density. 

Choosing the number of sets really depends on time available and the total amount of work you’d like to accomplish in that time. I’ve done as few as one set but prefer at least three, and I’ve done as many as 13 sets (inverted pyramid style) but often max out at 5 sets (when not using a pyramid approach). 

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I’m also a fan of setting a timer for 10 to 20+ minutes and performing as many sets as possible within that amount of time, resting either as needed or not at all. The late Coach Nick Honzik introduced some sandbag complexes and circuits using this approach and the Green Berets loved to hate and hated to love him for it - So he must have been doing something right! It was the long carries that took their souls. You could literally watch them walk away with hope and return with darkness in their eyes.

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6. Determine Load

Often, it makes sense to choose or work toward the weight that is about the heaviest you can perform for the reps allocated to your weakest exercise. 

Three common exceptions include:

1. You don’t have variable loading options and have to work reps around a fixed load

2. You’re not trying to push a maximal intensity effort

3. The focus of the complex is power and you want a submaximal load that can be moved at a high velocity

Keep it simple and choose a weight that best aligns with your desired outcome and also allows you to complete the set unbroken. 

7. Decide Rest between Sets

Determining rest is a great last step because it ties back into the first step - Keep the End in Mind. 

Lower rest lends itself more to aerobic, muscular endurance, and hypertrophy goals. Higher rest better supports strength and power goals. Specific rest might best align with a specific work task you’re preparing for. The lowest rest is zero and promotes continuous movement at sustainable intensities. The highest rest allows fairly full recovery so you can perform the next set as fresh as possible. 

Common rest intervals I assign include:

• None

• 60 seconds (very incomplete recovery)

• 90 seconds (incomplete recovery)

• 2 minutes (moving toward complete recovery)

• 3 minutes (damn near complete recovery)

• 5 minutes (reserved for VERY intensive and extensive complexes, likely performed in a stand alone session)

• By Feel or Heart Rate

• Duration of an Active Recovery Task

Recap

A complex is an unbroken series or flow of exercises performed using a single implement. Complexes achieve density in training and provide an entertaining option within a more robust training plan or serve as an excellent compromise when conditions don’t support idealistic training. 

Here’s a simple and systematic approach to building your complex:

1. Keep the End in Mind

2. Reconcile with Reality

3. Pick an Implement

4. Select Exercises 

5. Choose Sets & Reps

6. Determine Load

7. Decide Rest between Sets

Bonus

I’ve added a couple more of my favorite complexes below (in addition to the ones listed throughout this post)

Dumbells

Performed as pyramid of 1-2-3-4-5-4-3-2-1, reps, changing the load each set and resting 2+ minutes between sets. Every rep should be as explosive as possible to build your power endurance.

• Hang Power Snatch

• Hang Muscle Snatch

• Hang Clean High Pull

• Hang Clean Low Pull

• Vertical Jump (without DBs)

1-Arm Landmine

Performed for 3-4 sets of 6 to 10 reps on each side, resting 90+ seconds between sets. I usually do all one side and then the other before resting. Great total body complex that taxes your grip and core.

• Rotational Press

• Front Loaded Reverse Lunge

• 1-Leg RDL

• Bent Row

• High Plank Rollout (hand between plate and base

Sandbag

Performed for 3-5 sets of 5 to 8 reps on each side, resting 3 to 5 minutes between sets. This is an absolute slugfest that builds work capacity.

• Alternating Over the Shoulder Clean (from ground in front to ground behind)

• Alternating Push Press (from one shoulder to the other)

• Good Morning (sandbag across upper back / shoulders / traps)

• “Anaconda” Front Squat (squeeze sandbag into chest)

• “Anaconda” Walk (still squeezed into chest, walk a predetermined distance)

• High Plank Lateral Pull Through

Suspension Trainer (e.g. Rings, TRX, Jungle Gym)

Performed for 2-4 sets of 8 to 12+ reps resting 60 to 90 seconds between sets. This is great for an Upper Body finisher.

• Chest Fly

• Tricep Extension

• Push-Up

• Fallout

• Reverse Fly

• Bicep Curl

• Inverted Row

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