Hardcore Hundred – Bodyweight ASSAULT Complex

It’s time to go to WAR!

In the midst of talking all about COMPLEX training the last few days, I wanted to have this weeks Hardcore Hundred be centered around a bodyweight complex.

You always hear about Barbell Complexes, Kettlebell Complexes, Dumbbell Complexes and even Sandbag Complexes, but what I have yet to hear about are Bodyweight Complexes.

If you’re new to complexes, a complex is a well planned out series of movements, usually within the 5-10 rep range but can also be on the low end of 3 or up to the high end of 20 reps with NO rest between each movement.  Most complexes will be made up of anywhere from 3-5 movements but sometimes can have 10.

So, for example, you’ll grab barbell, a pair of kettlebells, dumbbells, a sandbag and never drop the weight until all of the movements have all been completed.  In this case, since this complex will be made of bodyweight only movements, we’ll be doing movements back to back to back without rest.

You’ll fatigue, your grip will weaken, your forearms with explode, and you’ll more than likely just want to scream.  The bottom line is that complexes will ultimately make you one tough SOB!

Complexes are perfect for BUILDING MUSCLE and LOSING FAT all at once!  A great “Hybrid Style” of training for sure!

I can’t say much more about complexes other than I absolutely have a LOVE/HATE relationship with them.

So, for this week’s Hardcore Hundred, we’ll be doing a Bodyweight ASSAULT Complex!

Hit it FAST and FURIOUS!


Here’s how it’ll go:

Hit 5 reps per movement and do 4 Total Rounds For 100 Total Reps:

1A) Burpee


1C) L Seat Pull Up

1D) Lunge Jump (1 rep per leg = 1 total rep)

1E) Pop Up Squat

***REST 30 secs in a plank between rounds

Try to be as fluid as possible with your transitions to each movement.

A true complex is nice and fluid in nature.  For example, in a barbell complex, it’s always better to go from one movement to the other as quick as possible.  A great example would be going from a barbell clean to a deadlift or vice versa.

I specifically picked out all of these movements and put them in the right order to make them ‘flow’ a lot better!

This one was good!

Hit it up and let me know how it goes!

Please NOTE – Make sure you take an extra 5-10 secs and “LIKE” this post on facebook and also take a few extra seconds to “SHARE” it with others!

Leave your comments and questions!  I’m always open to feedback!

The Hardcore SERIOUS folk out there will start to follow us.

Everyone else will steer clear of what we’re doing and that exactly what we want!

Not everyone is like US!  Let’s make it happen!

GO H.A.M.!

Live Aggressive and Get Strong!


PS – make sure if you haven’t yet, to grab this FREE report on the 7 Creeds on Getting LEANER and MEANER!  It’s the FINAL day to get it FREE!


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  • strahinja

    Great workout!!!
    I just finished with 5th round added.
    You just keep posting all great stuff and it will NOT be taken for granted!!!

  • pearson942

    Hey Travis, this is a cool harcore hundred. Bring back some more of Kain “Mr Lean MEAN” H.A.M.!!!!!

    • forgedstrength

      You’ll definitely be seeing more of “Mr LEAN and MEAN”!!! LOL!

  • Alfredo

    This is a little something I have to do more research into, thanks for the publish.

  • wrestling training program

    Bodyweight complexes are great finishers, especially after a practice when you may not be around weights. I’m going to show this to some of my MMA coaches so we can start working circuits like this in at the end of our training sessions!

  • Rick

    Great workout$, definitely feel and see the difference in my body! Keep em coming! GO H.A.M. OR GO HOME!

    • forgedstrength

      Hells yeah Rick! Great to hear from you!