Complexes – series of exercises performed in succession with a single implement – are a great way to build muscle, boost conditioning, and burn body fat while avoiding the boring cardio section of the gym.

Despite popular belief, the goal of the complex should be to add weight to the bar, not perform it faster. Too much emphasis on speed can lead to shoddy technique. Complexes are a good way to push your limits in a relatively safe way, provided you do them correctly.

In this video, Eirinn Dougherty does 5 hang cleans, 10 reverse lunges with a front squat grip (5 per leg), 10 push presses, 10 squats, 10 high pulls, and 10 Romanian deadlifts (RDLs) all in succession without putting the bar down. Eirinn makes it look easy, but trust me, it's anything but. Get the puke bucket ready.

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