u/Individual-Knee-4306

For the most time efficient workouts, you want exercises that demand movement of multiple joints (compound movements). They are the best “bang for your buck” exercises, more work in less time. These exercises are also the best for hypertrophy because they allow for the greatest load (intensity) which then triggers systemic adaptation.

The most compound exercises:

Double KB Clean + Snatch + Push Press/Jerk (ankle, knee, hips, shoulders, elbows all moving)

The next best compound exercises:

Double KB Squat (ankle, knee, hips are moving, with static contractions of elbows and shoulders)

Double KB Military Press (shoulders and elbows are moving, with static contractions of hips and knees)

These 5 movements are all you really need.

I see a lot of people ask how to structure KB programs, this is where I would start, IMHO.

I’ve realized I can get more density in 20 minutes doing straight sets of overhead presses followed by sets of the RBC than I can doing 20 minutes of EMOM ABC. Today I did:

4 x 10 OHP with 2 minutes rest (~10 min) +

3 x RBC with 2 minutes rest. (~10 min)

So in total, I got 40 OHP, 49 cleans, 45 squats in 20 minutes. Had I done the ABC EMOM, I would have got 20 OHP, 40 cleans, 60 squats.

To be clear, I’ve done the ABF as prescribed, but I think this is a nice way to keep progressing after the ABF once you’ve “conquered” a weight. Just a suggestion.