Armor Building Complex (ABC)

The Origin

The Armor Building Complex was first introduced by the famous strength coach Dan John.
He designed it as a finisher session after a long weekend of kettlebell certification.
During certification weekends, practitioners perform massive volume of overhead pressing.
That's why the complex puts the emphasis on legs while giving shoulders a break.
The result is mostly a core and leg workout with some upper body work mixed in.

The Complex

The complex itself is beautifully simple: with double kettlebells, perform 2 cleans, 1 press, 3 front squats.
The most popular format is EMOM: perform one complex every minute.
Beginners start with 10-15 minutes, while advanced practitioners go up to 30-45 minutes.
This structure keeps the quality high while building both strength and conditioning.
Select a weight you can press 3-5 times, which will feel heavy by the end of your session.

Single Kettlebell Variation

If you don't have matching kettlebells, the single bell variation works just as well.
The pattern changes to: clean & press on one side, then switch the bell to your other hand, clean & press again, and finish with two front squats.
This means you'll perform 2 cleans, 2 presses, and 2 squats per complete cycle.
To stay balanced, start each round with whichever side ended the last round.

The Armor Building Formula

As mentioned earlier, the Armor Building Complex emphasizes legs and goes light on upper body work.
This makes it a perfect complement to programs that focus on pressing strength.
The Double KB Military Press program pairs excellently with it.
Dan John actually combined these two programs and called it The Armor Building Formula.
Together, they deliver a simple but comprehensive approach to total body strength.

Program Overview

• Duration: 15-45 minutes
• Frequency: 2-4 days per week
• Equipment: Two kettlebells
• Complex: 2 Cleans + 1 Press + 3 Front Squats
• Rest: Until breath is normalized
• Weight selection: Use weight you can press 3-5 times

Training Options

Option 1: Time-Based

• Beginners: 15 minutes
• Intermediate: 20-30 minutes
• Advanced: 30-45 minutes
• Focus on consistent pace, not speed

Option 2: Round-Based

• Light day: 5 rounds
• Medium day: 8-10 rounds
• Heavy day: 15+ rounds
• Rest 30-60 seconds between rounds

Option 3: EMOM (Every Minute on the Minute)

• Perform 1 complex at the top of each minute
• Continue for 15-45 minutes
• Excellent for power development

How to Execute

1. Clean both kettlebells to rack position (2 reps)
2. Press overhead once
3. Lower to rack and perform 3 front squats
4. Set bells down
5. Repeat for time or rounds
6. Track total complexes completed

Key Points:

• Maintain quality movement patterns
• Breathe between exercises
• Never sacrifice form for speed
• Stop when form deteriorates

Program Variations

Armor Building Complex Straight

Perform the complex as 2 cleans, 2 presses, 3 front squats.
This variation increases time under tension and shoulder endurance by doubling the press reps.

Armor Building Complex with Single Kettlebell

Perfect for home training or when matching bells aren't available:

1. Clean & Press (1 rep)
2. Switch sides
3. Clean & Press (1 rep)
4. Front Squat (2 reps)

Alternate arms when starting a new round.
This balances the work between both sides while training unilaterally.

Success Tips

• Start light - the weight gets heavy fast
• Track progress - log rounds or time completed
• Focus on breathing - power breathe between exercises
• Stay fresh - stop before exhaustion
• Progress gradually - add 1-2 minutes per week

Exercise Demonstrations

Armor Building Complex (Double Kettlebell)

Armor Building Complex with Single Kettlebell