~20 min
Multiple distinct lifts performed back-to-back without putting down a single implement (barbell, kettlebell, or dumbbell), then resting before the next round.
How it works
Select 3-6 exercises using the same piece of equipment (e.g. one kettlebell): clean, press, squat. Perform the prescribed reps of exercise 1, transition directly (without setting the implement down) into exercise 2, then exercise 3, etc. Rest fully after completing the whole complex, then repeat for the prescribed rounds.
Pros
- Extremely time-efficient full-body stimulus
- Builds transitions and grip endurance
- Great conditioning-plus-strength hybrid
- Minimal equipment needed
Cons
- Weakest link in the complex limits the load used for all exercises
- Technical complexity — form breakdown risk when fatigued
- Not ideal for maximal strength in any single lift
Best for
Kettlebell trainingStrongman-style GPPTime-efficient full-body conditioningBarbell complexes (e.g. clean + front squat + press)
Examples
- KB complex: 1 clean + 1 press + 1 squat per side, 5 rounds, rest 90s (StrongFirst 'Moving Target')
- Barbell complex: 3 deadlifts + 3 rows + 3 hang cleans + 3 front squats + 3 push presses, 5 rounds
Notes
StrongFirst-style KB complexes (Pavel Tsatsouline's system) use small rep ladders (e.g. 2-3-5) across three lifts to accumulate volume while managing fatigue — a hallmark of the 'Moving Target' complex.