The “Inflictus Complex” Pyramid

PKB Inflictus Complex Pyramid.001

The “Inflictus Complex” has been one of my long time favorites for testing strength, endurance, conditioning, and all out “grit”.

The complex consists of 5 different movements done in quick succession with the same weights.  Dumbbells, Bars, Kettlebells, and Kettlebell Sandbags (shown in video) can be used to complete the workout.

  • Push-Up
  • Deadlift
  • Bent Row
  • Front Squat
  • Overhead Press

The Inflictus Complex 1-7-1 Pyramid

Starting at the bottom of the pyramid, complete Round 1 by performing one rep of each movement in the complex order (push-up, deadlift, bent row, front squat, overhead press).  Continue on to Round 2 by performing two reps of each movement, followed by three reps of each, and so on. The goal is to ascend up to seven reps of each and descend back down to one rep as fast as possible, taking minimal rest periods.

Recommended weights for a timed “Inflictus Complex” Pyramid are 50lbs per hand for men and 35lbs per hand for women.  The workout should take 10-20 minutes to complete.