RockFit | Training with Rock Cox

20 Second Goodies Workout

This a great workout that has an awesome combo move with the snatch and overhead lunge.  It also has 5 rounds of some heart-pumping exercises.  This is where you get to enjoy those 20-second goodies.

Warm-Up (10 min)

H2H Swings – 10 reps

T-push ups – 5 reps

Goblet Squats – 5 reps

Snatch – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (10 min)

Snatch w/Overhead Lunge – 5 reps each side

Do as many rounds as you can with good form rest as needed.

Part B (5 Rounds)

Sit Outs – 20 sec

Bodyweight Squats – 20 sec

Skydivers – 20 sec

Knee Tucks – 20 sec

Thrusters – 20 sec

Swings – 20 sec

Goblet Squats – 20 sec

Figure 8 Swings – 20 sec

Do 5 rounds of each rest 20 sec or less between exercises, rest as needed between rounds.

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