Don’t like cardio? Poor baby. Find a hill, go up and down a few times.
I was hopeing to do something on my gym days as the 2 off days im busy doing other stuff. [/quote]
Then use the complexes as a finisher to your regular sessions.
There’s articles on this site by Alwyn Cosgrove, and Dan John, as well as others, on the topic if you want more options.
Complexes don’t take too long, and I’ve used three of the four in the article JFG suggested. My notes don’t specifically don’t say why I did not use Ferruggia’s Timed Complex, but it was probably due to the others allowing me to focus more on form and cadence from one session to the next.
I take a stopwatch to most everything in case I want to take elements from one program and apply to them another. It comes in handy when outside time constraints need to be considered. Anyway, are the maximum times each complex took:
Cosgrove’s Evil 8: 15:38s (6 circuits)
Tumminello’s Weight Plate Metabolic Circuit: 16:05s (5 circuits; max rep/movement)
Waterbury’s Submission Complex: 17:49s (5 circuits)
Complexes are challenging, to say the least, but there’s also a quick recovery from them. Due to the load utilized, you can place a complex before or after your main session and not feel the need to ‘save’ anything up for them. em before or after the main session and not feel the need to ‘save’ anything for them.