ExRx.net

Putting up some links here. If you are looking for something a bit off mainstream, are into conditioning/fat loss, use of these complexes/combos and or hybrids may be something for you to experiment with. They can really supplement your "normal" strength training methods as they are a combination of strength training and HIIT cardio. If you disdain the idea of the long slow "heart rate" target stuff, or are like me (osteoarthritus on the right hip) and cannot take the impact of running, you might want to try some of this on you cardio days., and they also work nicely done very light as a good general warmup.
Here is a good thread
http://performancemenu.com/forum/showthread.php?t=80
Also, see Javore's ideas
http://www.istvanjavorek.com/page2.html
Lots of combo ideas down towards the bottom of the page
Another good site is Coach Rutherfords blog,
has a lot of metcon/HIIT routines posted dailythat are pretty interesting
http://coachrut.blogspot.com
Here is a good one for general conditioning
http://www.athletes.com/fun/alwyn9.htm
Figured I'd leave them up as a sticky for easy reference for those of you who find this idea interesting.
- update 04/05/08
On you tube, look up "Barbell complexes"
"kettlebell complexes" "Dumbell Complexes" and "Javorek's complexes" for tons of different ones.
- update - 12/10/08

http://alwyncosgrove.com/2000/01/complexes/
Cosgrove's take on using complexes for conditioning and fat loss, submitted by Stu. I've gotta try this routine.
Tim

Good stuff, Tim!

As you know i am a big fan of the Javorek stuff. I'll give the other link a browse as well. Knowing you, it's probably right up my alley as well.

Cheers,
Hoister

Are we allowed to discuss here or do you just want to keep it just with the first post? If so I apologize, let me know and I will delete it.

The complexes look very similar to 'crossfit' style training. While Crossfit is a little different, I 'adapted' the idea so that I could do that sort of thing in a normal Gym, ie one which doesn't have ropes, rings, medicine balls, parralettes etc.

I have certainly gained strength doing this type of training, aswell as burning fat (but that might just be a change in my diet). I don't tend to 'pose' in the mirror to see how I am looking, but I was washing the windows in the sun and saw in the reflection what I looked like and I seemed to have a look very different to the average 'weight lifter'. im not sure how to describe it, but more functional, sinewy and less 'chisselled'

I would certainly recommend a little stint of this type of training for anyone, it's great just to do something different for a change :)

I think a discussion is fine for now in the sticky threads. After a while I will lock them. If I pick an old thread to make sticky, I'll lock it straight away.

I think it is good to get everyone's take on something. It kind of expands it and adds dimensions too it.

Daniel, I posted it up as a sticky for quick reference for those who might be interested, but it certainly is up for discussion. Post away.
Tim

Dumbbell Complexes


Chad Waterbury--Bloody Dumbbell Complex

1.Standing hammer curl for 5 reps
2.Standing alternating shoulder press for 10 reps with each arm
3.Forward lunge for 10 reps with each leg
4.Bentover alternating row for 10 reps with each arm
5.Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
6.Romanian deadlift for 20 reps
7.Standing calf raise (arms hanging at sides) for 30 reps


Mike Geary:
Example Dumbbell Complex
1.upright row with each arm separately then both together
2.front lunge with one leg, then the other
3.back lunge with one leg, then the other
4.curl to overhead press
5.keep dumbbells at shoulders and squat


Javoreks web site: http://www.istvanjavorek.com/index.html

JAVOREK’S PRESIDENT OBAMA DUMBBELL COMPLEX # 1
DUMBBELL SUPINATED CURLS                                                       x 6
DUMBBELL UP ON TOES UPRIGHT ROW                                       x 6
DUMBBELL QUARTER SQUAT & UP ON TOES PUSH PRESS   x 6
DUMBBELL UP ON TOES SQUAT UPRIGHT ROW`                        x 6
DUMBBELL UP ON TOES SQUAT PUSH PRESS                           x 6
DUMBBELL UP ON TOES HIGH PULL SNATCH                             x 6

JAVOREK’S PRESIDENT OBAMA DUMBBELL COMPLEX # 3
DUMBBELL UP ON TOES FROM HIP HIGH PULL SNATCH         x 6
DUMBBELL ROTATIONAL CURLS                                                   x 6
DUMBBELL UP ON TOES UPRIGHT ROW                                       x 6
DUMBBELL PARALLELL CURLS                                                      x 6
DUMBBELL UP ON TOES SQUAT UPRIGHT ROW`                       x 6
DUMBBELL QUARTER SQUAT & UP ON TOES PUSH PRESS   x 6
DUMBBELL ALTERNATE LEG LUNGES                                          x 6 + 6
DUMBBELL BENT OVER ROW                                                         x 6
DUMBBELL SINGLE LEG LUNGES                                                  x 6 + 6
DUMBBELL UP ON TOES HIGH PULL SNATCH                            x 6

Here is a page that is still on the site, but which Javorek no longer links from his home page, or any other current page in the site. Perhaps he's trying to avoid publicising his stuff as much now that it's out in book form, and I'm sure he'd like to sell some books.
www.istvanjavorek.com/page2.html

Javorek DB (#1=6 reps each--#2=3repsx6sets)
Dumbbell Upright Row
Dumbbell High Pull Snatch
Dumbbell Squat Push Press
Dumbbell Bent Over Row
Dumbbell High Pull Snatch


Javorek's Dumbbell Complex # 3 Exercise:
Dumbbell Regular (Supinated) Curls                            x 6
Dumbbell Upright Row                                                    x 6
Dumbbell High Pull Snatch Regular or From Hip          x 6
Dumbbell Parallel Press                                                   x 6
Dumbbell Bent Over Row                                                x 6
Dumbbell Squat Push Press                                            x 6
Dumbbell Bent Over Kick Back                                        x 6
Dumbbell Squat Upright Row                                          x 6
Dumbbell In Front Of Thighs Special Good Morning      x 10


Javorek's Dumbbell Complex # 4 Exercise:
Dumbbell Regular (Supinated) Curls                           x 3
Dumbbell Upright Row                                                   x 3
Dumbbell High Pull Snatch Regular or From Hip         x 3
Dumbbell Parallel Press                                                  x 3
Dumbbell Bent Over Row                                               x 3
Dumbbell Squat Push Press                                            x 3
Dumbbell Bent Over Kick Back                                       x 3
Dumbbell Squat Upright Row                                         x 3
Dumbbell In Front Of Thighs Special Good Morning    x 3

Javorek's Dumbbell Complex # 5 Exercise
Dumbbell Squat Under Upright Row                            x 6
Dumbbell High Pull Snatch From Hip                            x 6
Dumbbell Supinated Curls                                              x 6
Dumbbell Alternate Leg Step Ups On Box                   x 8+8
Dumbbell Parallel Squat Push Press                             x 6
Dumbbell Parallel Bent Over Row.                                x 6
Dumbbell In Front of Thighs Special Good Morning    x 6
Dumbbell Incline Bench Press                                        x 6
Dumbbell Squat Upright Row                                         x 6
Dumbbell Squat Jump                                                      x 6

Javorek's Dumbbell Complex # 6 Exercise

Dumbbell Squat Under Upright Row                           x 3
Dumbbell High Pull Snatch From Hip                            x 3
Dumbbell Supinated Curls                                             x 3
Dumbbell Alternate Leg Step Ups On Box                  x 3+3
Dumbbell Parallel Squat Push Press                            x 3
Dumbbell Parallel Bent Over Row.                              x 3
Dumbbell In Front of Thighs Special Good Morning   x 3
Dumbbell Incline Bench Press                                        x 3
Dumbbell Squat Upright Row                                         x 3
Dumbbell Squat Jump                                                     x 3

Javorek's Dumbbell Shoulder Recondition Complex # 7 Exercise

Dumbbell Hands Bent To Chest Inward-Outward Circle                x 6+6
Dumbbell In Front Of Chest Inward-Outward Rotation                  x 6+6
Dumbbell From Hip High Pull Snatch                                                   x 6
Dumbbell Lateral Pronated Arm Raise                                               x 6
Dumbbell Bent Over Fly                                                                        x 6
Dumbbell Bent Over "Kick Back" Triceps Curls                                 x 6
Dumbbell Breast Stroke Imitation                                                      x 6
Dumbbell Bent Over Parallel Straight Arm Forward-Backward Raise   x 8
Dumbbell Frontal Pronated Arm Raise                                               x 6
Dumbbell Javorek's Shoulder Routine                                                x 6+6

Javorek's Dumbbell Shoulder Recondition Complex # 8 Exercise
Dumbbell From Hip High Pull Snatch                                               x 3
Dumbbell Lateral Pronated Arm Raise                                            x 3
Dumbbell Bent Over Fly                                                                     x 3
Dumbbell Bent Over "Kick Back" Triceps Curls                               x 3
Dumbbell Breast Stroke Imitation                                                     x 3
Dumbbell Bent Over Parallel Straight Arm Forward-Backward Raise    x 3
Dumbbell Frontal Pronated Arm Raise                                             x 3
Dumbbell Javorek's Shoulder Routine                                              x 3+3


From brassringfittness.com:
1.Push-up
2.Dead lift
3.Front Squat
4.Overhead press

Michael Fry
(He calls this “a modified version of the famous Javorek dumbbell Complex #3 workout”.
Force One Dumbbell Complex # 2 (I don't see a “#1)
           
            Dumbbell Hammer Curls                                                                               x 6
            Dumbbell Upright Row                                                                                 x 6
            Dumbbell High Pull Snatch Regular                                                               x 6
            Dumbbell Parallel Press                                                                                x 6
            Dumbbell Bent Over Row                                                                            x 6
            Dumbbell Rotational Squat Push Press                                                          x 6
            Dumbbell Alternate Leg Lunges (front to back)                                             x 6+6
            Dumbbell Alternate Leg Lunges (left to right)                                                 x 6+6
            Dumbbell Squat Upright Row                                                                        x 6

Bud Jeffries:
1.One arm press/push press
2.Windmill
3.One arm high pull/snatch
4.One arm bent row
5.One arm, one leg deadlift
6.Lunge or Bulgarian Squat holding dumbbell
7.Two hands one dumbbell swing


Matt Wiggins:
1.DB Press x 6
2.Chins (weighted if need be) x 6-8
3.DB Bent Raise/Rows x 6
4.DB Snatch x 8 (each side)
5.DB Swing x 12-15 (each side)
6.Explosive Push-Up x 5-8
7.Jump Squat x 10
*Repeat 3-6x. Rest 45-90 secs between complexes.

Barbell Complexes

Jason Ferruggia
A) Deadlift
B) Hang clean
C) Front squat
D) Hang snatch
E) Overhead squat
F) Front press
G) Bentover barbell row
H) Romanian deadlift

http://staff.jccc.net/ijavorek/bookdb.html
Javorek's #1
Romanian Deadlift
Row
High Pull
Military Press
Overhead Squat
Good Morning

Javorek's Complex number 2:
Barbell Upright Row
Barbell High Pull Snatch
Barbell Behind the Head Squat Push Press
Barbell Behind the Head Good Morning
Barbell Bent Over Row

Javorek Complex number 3:
Barbell Regular (Supinated) Curls x 6
Barbell Upright Row x 6
Barbell High Pull Snatch From Hip x 6
Barbell Behind The Head Press x 6
Barbell Bent Over Row x 8
Barbell Behind The Head Squat Push Press or x 6
Barbell Behind The Head Seated Press x 6
Barbell Behind The Head Good Morning x 10
Barbell Behind The Head Quarter Squat x 10
Barbell In Front Of Thighs Special Good Morning x 10

Javorek Complex number 4:
Barbell Regular (Supinated) Curls x 3
Barbell Upright Row x 3
Barbell High Pull Snatch From Hip x 3
Barbell Behind The Head Press x 3
Barbell Bent Over Row x 3
Barbell Behind The Head Squat Push Press x 3 or
Barbell Behind The Head Seated Press x 3
Barbell Behind The Head Good Morning x 5
Barbell Behind The Head Quarter Squat x 5
Barbell In Front Of Thighs Special Good Morning x 5

Javorek Complex number 5:
Barbell Upright Row Medium Grip x 6
Barbell High Pull Snatch Medium Grip x 4
Barbell Back Squat Push Press x 4
Barbell Alternate Leg Step Up On Box x 8+8
Barbell Upright Row Medium Grip x 6
Barbell Bent Over Row Medium Grip x 8
Barbell High Pull Snatch Medium Grip x 4
Barbell Behind The Head Quarter Squat x 10
Barbell Good Morning x 16
Barbell Back Squat Jump x 6

Javorek Complex number 6:
Barbell Upright Row Medium Grip x 3
Barbell High Pull Snatch Medium Grip x 2
Barbell Back Squat Push Press x 3
Barbell Alternate Leg Step Up On Box x 3+3
Barbell Upright Row Medium Grip x 3
Barbell Bent Over Row Medium Grip x 3
Barbell High Pull Snatch Medium Grip x 2
Barbell Behind The Head Quarter Squat x 4
Barbell Good Morning x 4
Barbell Back Squat Jump x 2


Chad Waterbury--Bloody Barbell Complex
1.Overhead squat for 10 reps
2.Hang clean for 10 reps
3.Standing military press for 10 reps
4.Bentover row for 10 reps
5.Lunge for 10 reps on each leg
6.Romanian deadlift for 20 reps
7.Front squat for 10 reps
8.Standing calf raise (barbell across upper back) for 30 reps



Cosgrove:
Complex A
1.Bent Over Barbell Row
2.Hang Clean
3.Front Squat + Push Press Hybrid
4.Jump Squat (bar on back)
5.Good Morning

Complex B
1.Romanian Deadlift
2.Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
3.Reverse Lunge (alternate legs)

Complex C
1.Deadlift
2.High Pull (onto toes)Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
3.Military Press (strict)
4.Jump Lunges (switch legs) — Insert my evil laugh here!

Complex D
1.Jump Squat
2.Squat
3.Squat and hold for 10s
4.Military Press
5.Push Press
6.Squat and Press (combo lift — perform one rep of each in series)
Note: Try to work all exercises at a speed of 1-2 reps per second.




By “Tony” on mensgarage.com:
Newbie complex:
1) Clean grip high pull from thigh 10 reps, shoulder bar then…
2) Front squat 10 reps, keep bar on shoulders then…
3) Overhead press 10 reps, place bar on ground and…
4) Barbell Rollout 10 reps

Double-time complex:
1) Snatch grip high pull from thigh 10 reps, into…
2) Power Snatch from thigh 10 reps, place bar on back and…
3) Back squat 10 reps, into…
4) Behind the neck press 10 reps, into…
5) Good morning 10 reps, into…
6) Saxon bend 10 each side, place bar on ground…
7) Barbell rollouts 10 reps







Dan John:

Complex A
1.Row
2.Clean
3.Front Squat
4.Military Press
5.Back Squat
6.Good Mornings

Complex B
1.Dead Lift
2.Clean Pull
3.Close Grip Snatch
4.Back Squat
5.Good Mornings
6.Row

Complex C
1.Hang Snatch
2.Overhead Squat
3.Back Squat
4.Good Mornings
5.Row
6.Dead Lift

Complex D
1.Upright Row
2.Close Grip Snatch
3.Back Squat
4.Behind Neck Press
5.Good Mornings
6.Row

Complex E
1.Power Clean
2.Press
3.Back Squat
4.Good Mornings
5.Behind Neck Press
6.Front Squat



Jerry Hill:
1.Hang power clean x 3,
2.Push Jerk x 3,
3.Front Squat x 3





The Team Quest Grappling Workout
6 Sets – 60 Second Rest
1.Bent rows x8
2.Upright rows x8
3.Military press x8
4.Good morning x8
5.Split Squat x8
6.Squat push press x8
7.Straight Leg Deadlift x8



Mike Geary:
Example Barbell Complex
1.high pull from floor (explosive deadlift right into upright row in one motion);
2.barbell back to thighs, then hang clean (explosively pull bar from knees and "catch" the bar at shoulders);
3.barbell back to floor, then clean & jerk;
4.barbell back to thighs, bend over, then bent over row;
5.barbell back to thighs, then finish with Romanian deadlift



Dustin Lebel:
1.Hang Clean & Press x 6
2.Back Squat x 6
3.Reverse Lunge x 6 (3 each side)
4.Bent Over Row x 6
5.Romanian Deadlift x 6
6.Shrug x 6



Randy Couture
1.Bent Row
2.Upright Row
3.Military Press
4.Good Morning
5.Split Squat (left/right)
6.Thruster
7.Straight-Legged Deadlift