RockFit | Training with Rock Cox

Double Burpees Workout

If the phrase double burpees workout had you salivating then you are in for a treat!  In this workout, you are going to test yourself on just how good you are at burpees.  Then you are going to do some work with double clean and press and renegade rows.  

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunge Jumps – 10 reps

Halos – 5 reps each side

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

Part A (10 min)

Burpees – max reps

Do as many burpees as you can in 10 min with good form rest as needed.

Part B (5 Rounds)

Double Clean and Press – 1 min

Renegade Rows – 1 min

Do 5 rounds of each with good form rest as needed.

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RockFit | Training with Rock Cox

Squat Chain Workout

The squat chain workout is an awesome chain movement with the focus on as you might have guessed it squats.  Your whole body and conditioning are going to be challenged in this workout.  Once you are done with the chain movements there is a great ab circuit for you to complete.  

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunge Jumps – 10 reps

Halos – 5 reps each side

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

Part A (3 Rounds)

(Chain) Clean, Rack Squat, Push Press, Rack Squat, Clean and Press, Rack Squat – 5 reps each side

Do 3 rounds, one time through each of the 6 movements is one rep, rest as needed.

Part B (4 Rounds)

High Knees – 30 sec

Plank – 30 sec

Kettlebell Squat Jumps – 30 sec

Side Plank – 30 sec each side

Russian Twist – 30 sec

Superman – 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

Bottom Up Snatch Workout

The bottom-up snatch workout is going to test your core, strength, and speed.  In this workout, you will be doing snatches along with the fun challenging movement bottom-up push ups.  After that, there is a great circuit that alternates between a heavy and light bell working both strength and speed.

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunge Jumps – 10 reps

Halos – 5 reps each side

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

Part A (10 min)

Snatch – 10 reps each side

Bottom-Up Push Ups – 10 reps

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

Part B (30 min)

Goblet Squat – 12 reps (heavy kettlebell)

Thrusters – 12 reps each side (light kettlebell)

Two-Handed Swings – 12 reps (heavy kettlebell)

Snatch – 12 reps each side (light kettlebell)

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

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RockFit | Training with Rock Cox

Farmer Bear Workout

The farmer bear workout is a simple workout that produces big results.  In this workout, as you guessed it has loaded carries and crawling.  Both of these movements are great for building raw strength, fat loss, and conditioning.  Stuff that useful for everyday life and any obstacle life throws at you.  

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Push-ups w/kick thru – 6 reps

Squat Jumps – 5 reps

Push Press – 5 reps each side

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

Part A (10 min)

Alternating Press – 10 reps

Bear Crawl – 45 sec

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

Part B (5 Rounds)

Farmers Walk – 1 min

Up Downs – 10 reps

Pick up/Push-ups – 10 reps

Do 5 rounds of each rest as needed.

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RockFit | Training with Rock Cox

Super Six Workout

The super six is a great workout combined with kettlebell and bodyweight movements that give you your most bang for your buck.  These six movements will have you feeling strong and energized after you are done.  As a bonus, there is a fun burpee finisher at the end.

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Push-ups w/kick thru – 6 reps

Squat Jumps – 5 reps

Push Press – 5 reps each side

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

Part A (4 Rounds)

Turkish Get Ups – 3 reps each side

Goblet Squats – 10 reps

Pull-ups – 5 reps

Clean and Press – 5 reps each side

Inch Worms – 5 reps

Sprint – 15 sec

Do 4 rounds of each, rest as needed.

Part B (10 min)

Burpees – 20 sec

20 sec on 40 sec off for 10 min.  Do burpees for 20 sec then rest for 40 sec, repeat the process for 10 min.

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RockFit | Training with Rock Cox

Double Legs Workout

In this double legs workout, you will be hitting the legs in two different ways.  This workout has you attack the legs with double front squats and double lunges.  Before you attack the legs there is a fun timed session with push press to complete.   

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Push ups w/kick thru – 6 reps

Squat Jumps – 5 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)

Push Press – 15 sec each side

15 sec on 15 sec off for 12 min.  Do push press on one arm for 15 sec, then rest for 15 sec, then do push press on the other arm for 15 sec, then rest for 15 sec.  Repeat that process for 12 min.

Part B (4 Rounds)

Double Lunges – 6 reps each side

Skydivers – 6 reps

Double Front Squats – 6 reps

Straight arm plank w/knee to elbow – 6 reps

Do 4 rounds of each, rest as needed.

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RockFit | Training with Rock Cox

Clean and Press Ladder Workout

Ladders are great for building strength and in this workout, we use the awesome full-body movement the clean and press.  With ladders, you are able to get a lot of work done in a short amount of time which makes them such a powerful tool.  To follow up this ladder we have a great circuit for you to do that focuses on swings and the basic movements.  

Warm-Up (10 min)

Figure 8 Swings – 10 reps

Pick up/Push up – 5 reps

Bodyweight Lunges – 5 reps each side

Cleans – 5 reps each side

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

Part A (Ladder 3 Rounds)

Clean and Press – 1, 2, 3, 4, 5 reps each side

Ladder style do 1 rep each side then rest, next do 2 reps each side then rest, then do 3 reps each side then rest, then 4 reps each side and rest, and then 5 reps each side then rest.  Once you reached 5 reps you completed one ladder.  Start back at 1 rep and the repeat the whole ladder again two more times.  Rest as needed.

Part B (4 Rounds)

Bodyweight Rows – 30 sec

Two Handed Swings – 30 sec

Push Ups – 30 sec

Two Handed Swings – 30 sec

Goblet Squats – 30 sec

Two Handed Swings – 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

5 Move Complex Workout

This 5 move complex workout has a little bit of everything.  It works on mobility, strength, power, stamina, and burns heaps of fat.  As a bonus, you get to do a fun timed circuit after the complex that will get the heart pumping and blood flowing.  

Warm-Up (10 min)

Figure 8 Swings – 10 reps

Pick up/Push up – 5 reps

Bodyweight Lunges – 5 reps each side

Cleans – 5 reps each side

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

Part A (15 min)

(Complex) Windmill, Snatch, Clean, Push Press, Rack Squat – 5 reps each side for each movement

Perform 5 reps of each movement without setting the kettlebell down.  Do as many rounds as you can with good form rest as needed.

Part B (3 Rounds)

High Knees – 30 sec

Side Plank – 30 sec each side

Figure 8 Swings – 1 min

Thrusters – 30 sec each side

Do 3 rounds of each rest 30 sec or less between exercises, rest 1-3 min between rounds or longer if you need.

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RockFit | Training with Rock Cox

Overhead Swings Workout

This is a great mobility and agility workout.  You are going to work on some rotational movements with figure 8’s.  In this workout we have you doing some overhead squats which will help improve your mobility.  We then throw in some swings to help increase your power and conditioning.  Plus swings just make the workout more fun!

Warm-Up (10 min)

Figure 8 Swings – 10 reps

Pick up/Push up – 5 reps

Bodyweight Lunges – 5 reps each side

Cleans – 5 reps each side

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

Part A (10 min)

Overhead Squat – 5 reps each side

Two Handed Swings – 15 reps

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

Part B (15 min)

Floor Press – 5 reps each side

Lunge Jumps – 10 reps

Kettlebell Rows – 5 reps each side

Star Jumps – 10 reps

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

Part C (5 min)

Clean and Push Press – max reps

Do as many reps as you can with good form in 5 min, switch sides as needed, rest as needed.

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RockFit | Training with Rock Cox

Lucky 7 Workout

Here is a great workout that will challenge your core and stamina.  The lucky 7 starts off with some Turkish get-ups and then goes into 7 rounds of fun with snatch and goblet squat.  Enjoy!

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Superman Push ups – 6 reps

Kettlebell Squat Jumps – 5 reps

Halos – 5 reps each side

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

Part A (10 min)

Turkish Get Ups – 3 reps each side

Kettlebell Rows – 5 reps each side

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

Part B (7 Rounds)

Snatch – 30 sec each side

Goblet Squat – 30 sec

Do 7 rounds of each movement, rest 30 sec or less between exercises, rest 30 sec to 1 min between rounds.

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