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Challenge Forum Give these challenges a try, see how you stack up. Post your videos!

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Old 04-27-2013, 09:24 AM   #1
BendtheBar
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Default Back Destroyer Complex Challenge

Back Destroyer Complex Challenge

Here's the challenge:

Perform as many complete complexes as you can in 10 minutes.

The complex:

--5 deadlifts
--5 bent over rows
--5 hang cleans
--5 front squats

Video yourself and post it up.

NOTES

Men: Try 135 pounds and see what you can do.

Women: Start with the bar, 55, or 65 pounds and see what you can do.
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Old 04-30-2013, 02:49 PM   #2
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No vid but here's what I did, earlier today:


4 complete sets @45 lbs

Took 8 minutes
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Old 04-30-2013, 03:33 PM   #3
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Oooh, I gotta try this! Maybe Friday. We'll see.
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Old 04-30-2013, 03:46 PM   #4
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Quote:
Originally Posted by BendtheBar View Post
Back Destroyer Complex Challenge

Here's the challenge:

Perform as many complete complexes as you can in 10 minutes.

The complex:

--5 deadlifts
--5 bent over rows
--5 hang cleans
--5 front squats
So: all the movements performed in one flowing squence, without breaks - correct? Sounds tough. I'm only just starting back with conditioning, so might be a bit much for me, but I might try this all the same.
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Old 04-30-2013, 03:48 PM   #5
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Quote:
Originally Posted by Tannhauser View Post
So: all the movements performed in one flowing squence, without breaks - correct? Sounds tough. I'm only just starting back with conditioning, so might be a bit much for me, but I might try this all the same.
That's how I did it, however, Steve also suggested it's fine to take a rest at the end of a completed complex, if needed, and then continue up to the 10-minute mark.
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Old 05-03-2013, 02:17 PM   #6
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I tried this - didn't have a camera with me though. I had a painful knee and I'd like to say this slowed me down, but it was more to do with fatness.

In ten minutes, I managed four complexes with 133. The cleans are by far the toughest component.
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Old 05-14-2013, 03:12 PM   #7
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C'mon, you lot.

If you don't try this, I'm going to win the men's event with four complexes in ten minutes. That's rubbish by anyone's standards.

And the prize is a suitcase full of money and a helicopter made out of wool.
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Old 05-14-2013, 04:25 PM   #8
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Saturday you're going down George Peppard's ghost writer. Book it!

Haha! For me the front squats will probably be the worst! We'll see.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
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Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
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Old 05-14-2013, 04:34 PM   #9
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Looks like you're going to lose that woollen helicopter, Tann.
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Old 05-19-2013, 10:42 PM   #10
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I did 4. This is crossfit, don't do it!
Kidding, the hang cleans make this flipping exhausting. I spent that majority of the 10 minutes resting...
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