A productive and versatile workout inspired by the legendary strength coach Dan John. We make it our mission to promote complexes as they are beneficial to everyone! This workout has only 3 movements using 2 Kettlebells.

1. Double KB Clean
2. Double KB Shoulder Press
3. Double KB Front Squat

Benefits: 

1. A convenient workout to reduce body fat, enhance conditioning, work capacity and also build strength.
2. Ideal for losing fat while retaining muscle mass.
3. Very time efficient (A 20 min workout that can be incorporated into anyone’s busy schedule).

Progression/Notes:

1. If you want lose fat, you may perform this twice per week even after another workout (but not after a leg workout)
2. If you are doing this for conditioning or a challenge type session then do it once per week on its own.
3. There are three ways in which you can perform this complex, all of which are explained below. Pick a version that you prefer and stick to it for a period of at least 4 weeks. We recommend the every minute on minute (EMOM) method. When using this method we recommend that guys start with at least 12-14 kg Kettlebells & girls start with at least 6-8 kg Kettlebells. These are conservative weights and this complex is much harder than it looks.
4. Whichever option you choose, always ensure you progress the workout each week (progression notes for each method shown below).

*Click on exercises below to watch how they are performed.

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