Yay! Finally we have a new P90X3 workout – Complex Upper. Technically, I could have done this workout during the third block of the Classic Schedule, but I chose to save it for the Elite Block.
According to the guide, Complex Upper is “designed around the science of Post-Activation Potentiation, which requires a weighted resistance exercise followed by an explosive movement. Studies as far back as the ’60s confirm that a heavy contraction exercise done prior to an explosive movement enables activation of high-threshold muscle cell motor units (how we define muscular efficiency), which translates into absolute strength or power” (pg. 17). The workout is pretty much exactly that – moves that alternate from heavy contraction to explosive movement.
Complex Upper reminded me a bit of the Challenge – but more so if the Challenge was on overdrive. The layout of the exercise is very simple, you do 5 exercises and then you repeat them 3 more times and round it off with a burnout.
The exercises you do are as follows:
1 – Slow Mo Chin-Ups – 12 reps
2 – X Plyo Push-Ups – 8 reps
3 – Lunge Thrust Presses (harder than it looks!) – 12 reps
4 – W Pull-Ups – 12 reps
5 – Push-Up Bird Dog Crunches (challenging but actually kind of fun in a “feel the burn” kind of way) – 12 reps
The first round the progression doesn’t seem tooooo bad. I felt the burn but kept up pretty well with the cast. However, as you repeat the progression, it definitely challenges you (both mentally and physically). I really liked this workout. It was pretty fun, fast-paced, and challenging, plus I have plenty of room to improve (which is a good thing!). There’s something super rewarding about seeing yourself progress and get stronger (which is why it’s important to record your reps/weights/comments, etc.). Plus, another tip gets to go into my Workout Tip Jar. 🙂
Please remember that I am not a doctor or a nutritionist or fitness expert. All information I discuss on my blog is intended for inspiration and educational purposes and is not intended as a medical diagnosis or treatment. Before making any changes to your own health and fitness, I highly recommend speaking with your doctor.