oxygenmagAU Jan/Feb 2018 25
LATERAL BURPEE
OVER BARBELL
Place the bar on the ground
(phew!) and stand sideways to it.
Crouch and place your hands on
the floor, jump your feet behind
you, do a push-up, jump your feet
underneath you, then extend your
legs and hips and leap laterally
over the bar. Repeat immediately
on the other side.FRONT SQUAT
At the top of your last
deadlift, clean the bar
into a front rack posi-
tion — elbows lifted,
chest up, feet hip-width
apart. Now push your
hips back and lower
into a squat, keeping
your elbows as parallel
as possible. Extend your
knees and hips and
come to standing.BARBELL
COMPLEX WORKOUT
After a thorough warm-up, perform
the moves in order, completing all reps
for one set before moving to the next,
without putting down the barbell until
the burpees. Rest two to three minutes
between rounds and shoot for three to
five total rounds, depending on your
fitness level.Move Reps
Deadlift 6
Front Squat 8
Overhead Push Press 4
Thruster 2
Lateral Burpee Over Barbell 10
OVERHEAD
PUSH-PRESS
Keeping the bar in the
front rack position,
adjust your grip, if
needed. Push the bar
straight up overhead
to full extension of your
arms, then lower to the
start.THRUSTER
With the bar in the
front rack position,
squat down to just
below parallel, then
quickly stand and
use that momen-
tum to explosively
press the bar over-
head. Lower to the
start and go right
into the next rep.BURN
By Lara McGlashan, MFA, CPT