If this weekend calls for a very different type of Friday night at the bar, we’ve got the perfect cocktail for you.
This barbell complex challenges you to hold on for as long as you can, building strength and size across your entire body, torching calories and honing your mental fortitude in the process.
Start with a light barbell, perform one round of the following circuit and rest for two minutes, adding more weight to your bar in the rest period. Repeat this for a total of five rounds, aiming to go as heavy as you can, without putting the bar down once you begin a round.
FRONT SQUAT x 6
With your feet at shoulder width, hold a barbell across your chest. Then, lift your elbows high to secure the bar on your shoulders (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position. Don’t fly out too hard – you’ve got a way to go
PUSH PRESS x 3
After your squats, take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control to your shoulders, ready for your final squat.
POWER CLEAN x 3
Finish your push presses and lower the bar to the ground. Keep a firm grip and flat back (A). Explode up, extending your knees and hips to power the bar to your shoulders. Flip your wrists to land it above your chest with a bend in your knees (B). Stand up straight. Lower to the ground under control and repeat
DEADLIFT x 6
Still holding the bar (A) – if your forearms will let you – bend at your hips and knees and tap the bar to the floor (B). With a straight back and braced core, pull your torso up and thrust your hips forward to stand up, keeping the bar as close to your body as possible. Reverse and repeat. Reps completed, start the circuit from the top
BENT-OVER ROW x 6
After six deadlifts, keep your grip and hinge at the hips to lower the bar to knee height (A). Maintaining a flat back, row the barbell towards your naval (B). Squeeze at the top before lowering and repeating.
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