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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RockFit | Training with Rock Cox

Long Squats Workout

The long squats workout is a combination of two full-body movements that are both great for strength and conditioning.  In this workout, you will be doing long cycle and goblet squats.  After that, you are going to have some high volume fun with rows, push-ups, and jumping.  You are going to like the way you feel after this workout.

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)

Long Cycle – 10 reps each side

Goblet Squats – 10 reps

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

Part B (4 Rounds)

Ring Rows – 15 reps

Kettlebell Squat Jumps – 25 reps

Push Ups – 15 reps

Two-Handed Swings – 25 reps

Do 4 rounds of each rest as needed.

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RockFit | Training with Rock Cox

Bread And Butter Workout

The bread and butter workout is your go-to workout to cover all the basics.  You will work on strengthening every muscle with a chain movement of clean, squat, and press.  Then you work on your conditioning with everyone’s favorite exercise burpees.  

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) Clean, Rack Squat, Press – 5 reps each side

Inch Worms – 5 reps

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

Part B (15 min)

Burpees – 20 sec on 40 sec off

Do burpees for 20 sec then rest for 40 sec, repeat that process for 15 min.

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RockFit | Training with Rock Cox

Goblet Walking Workout

In the goblet walking workout, you get vertical upside down.  You get to do a fun movement called wall walking which is great for building shoulder and core strength.  Then after you are done being upside down you get the heart and lungs working with some snatches and swings.  Enjoy! 

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Spiderman Push Ups – 6 reps

Kettlebell Squat Jumps – 6 reps

Push Press – 5 reps each side

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

Part A (12 min)

Goblet Squats – 10 reps

Wall Walking – 5 reps

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

Part B (4 Rounds)

Snatch – 30 sec each side

Lunge Jumps – 30 sec

One Arm Swings – 30 sec each side

Wide to Close Pop Ups – 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

Bulgarian Press Workout

The Bulgarian press workout is a strength mobility powerhouse.  In this workout, you will be working with two great movements that will improve your strength and mobility and they are the bent press and Bulgarian squats.  The bent press is going to work those lats, shoulders, and triceps.  Then your glutes, quads, and hamstrings will thank you from doing the Bulgarian squats.  

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Spiderman Push Ups – 6 reps

Kettlebell Squat Jumps – 6 reps

Push Press – 5 reps each side

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

Part A (12 min)

Bent Press – 5 reps each side

Bulgarian Squats – 5 reps each side

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

Part B (3 Rounds)

Clean and Push Press with 5-sec hold in the bottom, rack, and overhead position – 5 reps each side

Plank – 1 min

Do 3 rounds of each rest as needed.

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RockFit | Training with Rock Cox

Bottoms Up Combo Workout

The bottoms-up combo workout has an advanced movement that will definitely challenge you.  Your whole body will need to work together as you do a bottoms-up clean, squat, and press.  Of course, that is not all you will do in this workout.  After the bottoms up there is a great circuit with figure 8 swings, mountain climbers, and the push up walk.

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Spiderman Push Ups – 6 reps

Kettlebell Squat Jumps – 6 reps

Push Press – 5 reps each side

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

Part A (12 min)

Bottoms Up Clean, Squat, Press – 5 reps each side

Windmills – 5 reps each side

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

Part B (4 Rounds)

High Knees – 30 sec

Figure 8 Swings – 30 sec

Kettlebell Rows – 30 sec each side

Mountain Climbers – 30 sec

Figure 8 Swings – 30 sec

Push Up Walk – 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

Turkmills Workout

The turkmills workout is a great workout that is going to challenge your strength and conditioning.  You start off by testing your strength with a great combo movement of Turkish get-ups and windmills.  Then you will see how great your conditioning is with a series of power movements that will get the heart and lungs working on overtime.  

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

Skydivers – 5 reps

Goblet Squats – 5 reps

Halos – 5 reps each side

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

Part A (15 min)

Turkish Get Up with Windmill – 5 reps each side

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

Part B (15 min)

Snatch – 10 reps each side

Burpees – 1o reps

Double Clean and Push Press – 10 reps

Burpees – 10 reps

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

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