Complex vs. Circuit

There is a trend going, for quite a time by now, to make sports look more dynamic, more interesting, harder than it is supposed to be. All of this in order to make a cool video, get some likes and hopefully sell something to the viewer, even if that something is unattainable by the viewer and in some cases a harmful pursuit. In most cases the creators are genuinely trying to help but unfortunately the viewer’s attention span is ever decreasing and more and more content is created.

The following guidelines attempt to provide a minimal set of guidelines for judging if what you are about to do is really worth the effort you are going to put into it or if it needs adjusting

Complex

Best suited for explosive or strength exercises. You should practice it in short bursts no longer than 20 seconds and the total exercise repetitions should not be more than 10. Attempt to optimize for a state of flow, each exercises should build upon the previous one. You should repeat the same complex for many rounds in order to get the most of it. Make use of a moderate pause in between sets in order to recover the power for the next one; a good rule thumb is to rest for the same amount of time it took you to do the set plus 10 seconds.

Example

Using a moderate to heavy bell, do each hand for 15 times.

• Left hand: 1 clean, 1 press, 1 squat, 1 snatch
• Rest
• Right hand: 1 clean, 1 press, 1 squat, 1 snatch
• Rest

Circuit

Best suited for endurance exercises. You should practice in medium to long sustained sets of at least 15 seconds up to 30 seconds and the total repetitions should range between 5 up to 15. Attempt to optimize for longevity and mix your upper body and lower body exercises to not overwork the same muscle group too many times in a row. Each round should have a main exercise combined alternatively with other exercises. Here the rounds are longer but their number range between 2 and 5, 3 being the sweet spot. In between sets the rest time is shorter. Make use of least 10 seconds and it should not be longer than the time it took you to perform the set. In between rounds, you can make use of a generous rest time for about 45 to 60 seconds.

Example

Using a light to moderate bell, do the following for 3 rounds

• 10 two-hand swings
• Rest
• 7 push-ups
• Rest
• 10 two-hand swings
• Rest
• 20 body-weight squats
• Rest
• 10 two-hand swings
• Rest
• 5 left hand cleans & 5 right hand cleans
• Rest
• 10 two-hand swings
• Rest
• 5 left hand presses & 5 right hand presses
• Rest
• 10 two-hand swings
• Rest
• Plank for 30 seconds
• Long rest