I'm a huge fan of complexes for metabolic conditioning and got educated on their benefits years ago when I was regularly doing CrossFit. I've added them to my weekly regimen as bonus workouts to help with fat loss and have collected a bunch here for everyone's ease of use.

Barbell Complexes

Cosgrove's Evil 8
• Deadlift
• Romanian Deadlift
• Bent-over Row
• Power Clean
• Front Squat
• Push Press
• Back Squat
• Good Morning
Round #1 - 6 reps of each exercise, 90 seconds rest
Round #2 - 5 reps of each exercise, 90 seconds rest
Round #3 - 4 reps of each exercise, 90 seconds rest
Round #4 - 3 reps of each exercise, 90 seconds rest
Round #5 - 2 reps of each exercise, 90 seconds rest
Round #6 - 1 reps of each exercise, cry on the floor

Tumminello's Weight Plate Metabolic Circuit
• Overhead Squat: 6-8 reps
• Swings (like kb swings): 6-8 reps
• Bent-over Row: 8-10 reps
• Reverse Lunge & Twist: 8-10 reps
• Diagonal Chops: 6-8 reps each side
5 sets, 90 seconds rest

Ferruggia’s Timed Complex
• Deadlift
• Hang Clean
• Front Squat
• Hang Snatch
• Overhead Squat
• Front Press
• Bent-over Row
• Romanian Deadlift
6 reps each exercise for time
Attempt to beat your previous time
Once the time no longer improves, add weight

Dumbbell Complexes

Fat loss
• Dumbbell burpee
• Dumbbell Sumo Deadlift
• Dumbbell Bilateral Row
3-8 reps x 3-5 sets

Athleticism
• Unilateral Suitcase Deadlift to Military Press
• Unilateral Dumbbell Row
• Single Leg Romanian Deadlift
3-8 reps x 3-5 sets

Waterbury's Dumbbell Submission Complex
• Reverse Lunges: 6 reps each leg
• Romanian Deadlift: 12 reps
• Good Morning: 12 reps
• Front Squat: 6 reps
• Military Press: 6 reps
• Bent-over Row: 6 reps
• Floor Press: 12 reps
3-5 sets, 90 seconds rest