Cosgrove's Evil 8 Complex

Choose a weight that you can do all exercises without changing weight or even letting go of the bar. Check out this article where I learned about complexes... https://www.t-nation.com/training/screw-cardio-four-complexes-for-a-shredded-physique links prob don't work so you can Google "t nation screw cardio" and that should find it.

Exercises

Set 1: 1 round

Round One Six Reps Of Each

7 seconds

Deadlifts

28 seconds

Romanian Deadlifts

24 seconds

Barbell Bent-Over Rows

24 seconds

Barbell Power Cleans

24 seconds

Barbell Front Loaded Squats

24 seconds

Push Presses

24 seconds

Barbell Back Squats

24 seconds

Good Mornings

24 seconds

Rest

1 min 15 secs

Get Ready For Round Two Five Reps Of Each

15 seconds

Set 2: 1 round

Deadlifts

21 seconds

Romanian Deadlifts

21 seconds

Barbell Bent-Over Rows

21 seconds

Barbell Power Cleans

28 seconds

Barbell Front Loaded Squats

21 seconds

Push Presses

21 seconds

Barbell Back Squats

21 seconds

Good Mornings

21 seconds

Rest

1 min 15 secs

Get Ready For Round Three, Four Reps Of Each

15 seconds

Set 3: 1 round

Deadlifts

12 seconds

Romanian Deadlifts

12 seconds

Barbell Bent-Over Rows

12 seconds

Barbell Power Cleans

16 seconds

Push Presses

12 seconds

Barbell Back Squats

12 seconds

Good Mornings

12 seconds

Rest

1 min 15 secs

Get Ready For Round Four, Three Reps Of Each

15 seconds

Set 4: 1 round

All Eight Exercises, Three Reps Each

1 min 34 secs

Rest

1 min 15 secs

Get Ready For Round Five, Two Reps Each

15 seconds

Set 5: 1 round

All Eight Exercises, Two Reps Each

1 minute

Rest

1 min 15 secs

Get Ready For Round Six, One Rep Each

15 seconds

Set 6: 1 round

All Eight, One Rep Each

24 seconds

Set 7: 1 round

Great Job!

5 seconds

Related Workouts

Modified Cosgrove Complex

9 mins 35 secs, Intense

Complex 1

2 mins 12 secs, Intense

Complex From Hell

15 mins 50 secs,

Bar Complex

8 mins 54 secs, Moderate

Back & Abdominal

41 mins 6 secs, Moderate

Compound Workout

1 hr 4 mins, Moderate

Top Choice for this Workout

Rep Fitness Colorado Barbell

This quality barbell from REP Fitness looks amazing and feels great no matter the load.

Buy Now

Workouts with the same Equipment

26-Min Barbell Blast: Full-Body HIIT for Strength & Cardio at Home! [ All Standing ]

26 mins 30 secs, Moderate

Barbell HIIT Follow Along [ 20 Min Total Body | Pump Workout ]

24 mins 23 secs, Moderate

Standing Pilates Bar Workout : The Ultimate Total-Body Routine

16 mins 36 secs, Moderate

Preacher Curl EZ Bar Wide Grip : AI Workout

1 minute, Moderate

28 Day Pilates Bar Challenge: Day 1

13 mins 46 secs, Moderate

Barbell Complex Follow Along Workout [ 20 Minutes ]

24 mins 22 secs, Moderate