Complex Conditioning Training for Fat Loss, Conditioning, Strength Endurance, Muscle Mass and Work Capacity!

USP - Georgie Rankin, complex conditioning training for fat loss

What is Complex Training?

A complex is a series of lifts performed back to back where you finish the reps of one lift before moving on to the next lift. The bar only leaves your hands or touches the floor after all of the lifts are completed. A complex is a circuit using one piece of equipment, one load, and one space.


1.Fantastic Warm Up and Strength Prep
2.Great Assessment Tool (Thanks Al Vermeil)
3.Fat Loss without Losing Muscle
4.Improved Endurance and Work Capacity
5.Increased Muscle Mass
6.Excellent time efficient option for in-season training.
7.Perfect exercise if training facility has space or equipment limitations.
8.Great replacement for traditional cardio
9.Mental Toughness
10.Provide Variation/change and Break Monotony of Training.
11.Can modify sets, reps, loading and rest period based on training goal.

This was @georgierankin first ever attempt at the BEAR Complex. And 1st ever attempt at actually performing a powerclean, let alone the complex. She’s a talented athlete and a quick learner!

How to Perform The BEAR Complex:

A1) Clean From Hang
A2) Front Squat
A3) Push Press
A4) Back Squat
A5) Behind the Neck Press
A6) Bent Over Row (Not Shown)

TIPS: Use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains a push press and a back squat, you’d use the weight you can handle on the push press, not the back squat.

General target weight is to use 50% of your 1RM clean and jerk. The 50% rule is what the best athletes are able to do with this 30-rep complex

Iron History 101: Complexes were popularised by Istvan Javorek a Romanian Olympic Weightlifting Coach.

Throwback Pre-season 2019/2020
@aflwomens @catswomens @georgierankin who was one of the very first female athletes to train with USP way back in 2006!