When you're in a hurry to get in a workout or just looking to hit everything, everywhere, all at once, this barbell complex is exactly what you need.
You're going to be cycling through six exercises, all done using the same barbell with the same weight, without letting go of the bar (changing grips but never letting go).
This is one is a barbell version of my Single Dumbbell Attack workout, which uses basically the same exercises but with a dumbbell instead of a barbell.
The barbell version allows you to use heavier weight, which is going to push your conditioning even harder.
And if you're looking for a serious challenge, try doing a round of this then going DIRECTLY into a round of the dumbbell version with about half the weight and no rest.
Yep, fun...
(I'm using 135 lbs on the bar for this complex in the demo...definitely watch the video for this one, it'll help a lot. The actual workout starts at the 2:04 mark if you want to skip the rundown)
Exercise #1 - Barbell Push Press - Low Reps
The push press is going to allow you to use a bit heavier weight than a strict overhead press, which will be good for loading the other exercises in the complex. This one will likely be the "load limiter" exercise for you, so choose a weight you can get about 3 to 5 reps with.
Clean the bar to your shoulders. This is the start position.
Squat down a bit.
Then use explosive leg power to help push the bar up into lockout overhead.
Perform your reps, staying just short of failure.
Lower the bar to your shoulders and rest it on your shoulders while you shift your hands in to the clean grip front squat position.
Exercise #2 - Clean Grip Front Squats - Low to Medium Reps
Your rep range will depend on your front squat strength...you don't have to push to failure but you do want to work hard.
Come down into the bottom position.
Then back up. Repeat for as many reps as you want to target.
When you're done, swing the bar down to arms-length, then rest the bar on your thighs somewhat as you adjust your grip outwards a bit for the next exercise.
Exercise #3 - Barbell Rows - Medium to Higher Reps
This is a simple overhand barbell row with a medium grip. Since this weight is going to be fairly light for this exercise, aim for medium to higher reps.
When you've finished your reps, rest the bar on your thighs somewhat again, then bring your grip inwards.
Exercise #4 - Romanian Deadlifts or Stiff-Leg Deadlifts - Low Reps
This exercise is going to target your posterior chain (to close the loop from the front squats by working the opposing muscles). This is going to be a lower-rep exercise, even though the weight is fairly light...it's overall fatigue and potentially grip strength that will limit you here.
If you're doing RDL's, don't let the bar come all the way down the floor and don't stand fully upright. Keep tension on the glutes and hamstrings the entire time.
Exercise #5 - Push-Ups on the Bar - Higher Reps
When you've finished the deadlifts, set the bar on the floor and slide your hands into a grip width appropriate for push-ups.
Since this is a lighter exercise (and because your hands are elevated on the bar), you should be able to get a decent amount of reps.
When you're done, bring your feet in then stand up with the bar at arms-length.
Exercise #6 - Barbell Cleans - Low Reps
This one is going to be the final death blow...
Normally, I recommend you do powerful, explosive training FIRST in a workout or complex. In this case, we're going to FINISH with it to really see what you've got left (mentally and physically). It's going to make the exercise that much harder.
Key point here...if at any point in any rep of this exercise you feel your form will be compromised by fatigue, end the complex there. We want training not injury.
As well, if you're not familiar with or comfortable with this exercise, don't do it. It's something you'll want to learn how to do separately from a barbell complex.
In that case, I would recommend having a kettlebell or dumbbell standing by so you can just switch over to it and do swings instead. You'll get a similar effect but with much less technique required.
Sitck to low reps for this...you won't have much choice by this point.
Then you're done!
Take at least 3 minutes rest then go again. We want a decent amount of rest in between rounds so that you can perform at a good level. If you go straight into another round too soon, your reps will drop quite a lot.
Repeat for as many rounds as you like!
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