Author Archive

bodyweight row

How To Do A Bodyweight Row

What it works:

Lat’s, Biceps, and Core

Why do it: 

Increases strength in the lat’s and biceps; improves posture; improves stamina.

Key Points to Remember:

  • Keep your body in a straight line don’t allow the hips to sink
  • Squeeze your lats and pull the rings to you
  • Keep your head in a neutral position

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assisted pull up

How To Do An Assisted Pull Up

What it works:

Lat’s, Biceps, and Core

Why do it: 

Increases strength in the lat’s and biceps; improves stamina.

Key Points to Remember:

  • Feet should be in a good squat stance
  • Engage the lats and pull the rings down use the legs to assist
  • Keep your back straight don’t allow your hips to come forward

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hanging knee raises

How To Do Hanging Knee Raises

What it works:

Core

Why do it: 

Increases strength in the core; improves grip.

Key Points to Remember:

  • Keep arms locked out only the legs will be moving
  • Keep the legs bent and bring them as high as you
  • Squeeze your legs together and let the abs do the work

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negative pull ups

How To Do Negative Pull Ups

What it works:

Lats, Biceps, and Core

Why do it: 

Increases strength in the lats and biceps; improves stamina.

Key Points to Remember:

  • Squeeze your lats and abs tight
  • Slowly resist as you lower down, go for 10 seconds or more
  • Don’t worry about pulling your self back up just jump back up the main focus is resisting on the way down

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one arm suitcase deadlift

How To Do A One Arm Suitcase Deadlift

What it works:

Legs, Back, and Core

Why do it: 

Increases strength in the legs, back, and core; improves posture.

Key Points to Remember:

  • Don’t let the kettlebell pull you down and don’t overcompensate,  keep your body in a straight neutral position
  • Squeeze the glutes and drive the heels through the ground
  • Keep your whole body tight as you lift up and lower down

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up downs

How To Do Up Downs

What it works:

Legs, Back, and Core

Why do it: 

Increases strength in the legs and core; great for conditioning.

Key Points to Remember:

  • Jump back into a push up position body should be in a straight line no arch in the back
  • Jump between the kettlebells and plant your feet before standing up
  • Squeeze the armpits and make sure the arm is locked out before lifting the kettlebells up

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RockFit | Training with Rock Cox

The One Legged Workout

In the one-legged workout you are going to be working on a big surprise here.  One-legged movements!  Shocker right?  One leg movements are great because they work on strength and balance at the same time.  In this workout, the one leg movements you are going to be working on is the airborne lunge and one leg inchworms.  

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

T-Push Ups – 6 reps

Goblet Squats – 6 reps

Cleans – 5 reps each side

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

Part A (12 min)

Airborne Lunge – 5 reps each side

One Leg Inchworms – 5 reps each side

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

Part B (4 Rounds)

Snatch – 1 min each side

Push Ups with 2 breath hold in the top and bottom position – 30 sec

Do 4 rounds of each, rest as needed.

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RockFit | Training with Rock Cox

Turk Thrusters Workout

The turk thrusters workout is going to work on your overall strength along with your conditioning.  You start off strengthening the core and body with some Turkish get-ups.  Then you attack your conditioning with thrusters and burpees.  

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

T-Push Ups – 6 reps

Goblet Squats – 6 reps

Cleans – 5 reps each side

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

Part A (12 min)

Turkish Get Ups – 4 reps each side

Double Kettlebell Rows – 10 reps

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

Part B (4 Rounds)

Thrusters – 30 sec

Side Plank- 30 sec each side

Burpees – 30 sec

Plank Knee Tap – 30 sec

Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.

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RockFit | Training with Rock Cox

Double Squats Workout

In the double squats workout, you are going to be doing an awesome movement that completes 2 reps for every 1 rep you do.  This movement is called the double contraction squat and your legs are going to love it!  After the squats, there is a fun conditioning circuit of 15 sec on 15 sec off enjoy!

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

T-Push Ups – 6 reps

Goblet Squats – 6 reps

Cleans – 5 reps each side

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

Part A (12 min)

Double Contraction Squats – 10 reps

Back Extensions – 6 reps

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

Part B (6 Rounds)

Push Ups – 15 sec

Two-Handed Swings – 15 sec

Push Press – 15 sec each side

Lunge Jumps – 15 sec

Do 15 sec on 15 sec off of each movement for 6 rounds.

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RockFit | Training with Rock Cox

The Never Ending Walk Workout

The never-ending walk workout is a loaded carry that seems like it never ends.  First off you start off with some cleans, squats, and presses.  Then you move on to the never-ending walk with an overhead carry, rack walk, and farmers walk all combined into one continuous movement.  

Warm-Up (10 min)

Hand 2 Hand Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunges – 5 reps each side

Snatch – 5 reps each side

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

Part A (15 min)

(Chain) Dead Clean, Rack Squat, Press – 7 reps each side

Hanging Knee Raises – 7 reps

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

Part B (3 Rounds)

Overhead Walk – 20 meters each side

Push Press – 5 reps each side

Rack Walk – 20 meters each side

Rack Squat – 5 reps each side

Farmers Walk – 20 meters each side

Cleans – 5 reps each side

Do 3 rounds of each, start with an overhead walk and don’t set the kettlebell down until after you have completed the cleans, then do the other side, rest as needed.

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