StrengthIntermediate

Armor Building Complex (ABC)

A simple yet effective full body workout introduced by Dan John

Duration: 10-45 minutes
Equipment: 2 kettlebells
3-6 days/week
10-45 minutes
2 kettlebells

The Armor Building Complex

The Armor Building Complex uses a pair of kettlebells in a continuous sequence of 2 double cleans, 1 double press, and 3 double front squats without setting the weights down between exercises. A single kettlebell variation is also available for those who do not have access to two kettlebells.

You begin by cleaning both kettlebells to the rack position, immediately press them overhead once, then lower them back to rack and perform 3 front squats. Between rounds, you can briefly set the bells down or keep them in the rack position before starting the next cycle.

Training Protocol

The protocol involves continuing this sequence for 20-30 minutes, focusing on controlled breathing and steady pacing rather than speed. As the session progresses, the challenge intensifies as grip strength diminishes and cardiovascular demands accumulate. This creates a unique training stimulus that develops both strength and conditioning simultaneously.

The complex improves grip endurance, core stability, and work capacity while efficiently training multiple movement patterns. The continuous format builds muscular strength and cardiovascular fitness in a single workout. When selecting weight, choose a load that feels manageable when fresh, as it will feel progressively heavier as fatigue sets in throughout the extended session.

Exercise Demonstrations

Armor Building Complex (Double Kettlebell)

Armor Building Complex with Single Kettlebell

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