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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RockFit | Training with Rock Cox

Timed Press Workout

In the timed press workout, you are going to test your mental capabilities along with your strength.   It starts off with doing some fun timed sets of clean and press.  Then you move on to 15 sec on 15 sec off with push ups, squats, and swings. 

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 (3 Rounds)

Clean and Press – 3 min

Do 3 rounds, the goal is to clean and press for 3 min without setting the kettlebell down, switch hands as needed, rest as needed between rounds.

Part B (12 min)

Push Ups – 15 sec

Goblet Squats – 15 sec

Two-Handed Swings – 15 sec

15 sec on 15 sec for 12 min, do push ups for 15 sec then rest for 15 sec, do goblet squats for 15 sec then rest for 15 sec, do swings for 15 sec then rest for 15 sec, repeat the process for 12 min.

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Viking Salute Workout

The Viking salute workout includes one of the best kettlebell complex movements which is Viking salutes.  The Viking salute is a snatch, with an overhead lunge, and a kneeling press.  It’s a great movement that works the entire body.  After you are done working on the Viking salutes you are going to work your grip with a swing and clean combo.  

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 (10 min)

Viking Salutes – 5 reps each side

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

Part B (4 Rounds)

Swing with Clean – 30 sec each side

Side Raises – 30 sec each side

Kettlebell Squat Jumps – 30 sec

Bicycles – 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 Ladders Workout

The double ladders workout is a great full-body workout.  In this workout, you will be working on ladders with double clean and press and double front squats.  Then you get to work your mobility and conditioning with some crawling movements.

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

One-Legged Push Ups – 6 reps

Lunge Jumps – 10 reps

Clean and Press – 6 reps each side

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

Part A (3 Rounds)

Double Clean and Press – 1, 2, 3, 4, 5 reps

Double Front Squat – 1, 2, 3, 4, 5 reps

Ladder format do 1 rep of each, then 2 reps of each, then 3 reps of each, then 4 reps of each, finally 5 reps of each,  start back over at 1 rep.  Do 3 rounds od each, one round is doing all the reps 1 thru 5.  Rest as needed.

Part B (3 Rounds)

Crab Walk – 20 sec

Push Press – 20 sec each side

Bear Crawl – 20 sec

Dead Cleans – 20 sec each side

Gator Walk – 20 sec

Lunge Jumps – 20 sec

Do 3 rounds of each, rest 20 sec or less between exercises, rest as needed between rounds.

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RockFit | Training with Rock Cox

Hold Push Jump Workout

In the hold push jump workout, you are going to be doing exactly what the title says.  First, you start off with some timed snatches and then you move on to some isometric work.  Your legs and arms are going to get a nice pump in this workout.

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

One-Legged Push Ups – 6 reps

Lunge Jumps – 10 reps

Clean and Press – 6 reps each side

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

Part A (10 min)

Snatch – 15 sec on 15 sec for 10 min

Snatch one arm for 15 sec, then rest for 15 sec, snatch the other arm for 15 sec, then rest for 15 sec, repeat the process for 10 min.

Part B (4 rounds)

Kettlebell Squat Hold – 30 sec

Goblet Squat – 30 sec

Squat Jumps – 30 sec

Push Up Hold – 30 sec

Push Ups – 30 sec

Kettlebell Lateral Push 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

Bent Squat Workout

The bent squat workout is a strength and mobility powerhouse.  In this workout you will work on your strength and mobility with the bent press.  Then you are going to attack the legs and your conditioning with some double front squats.

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

One-Legged Push Ups – 6 reps

Lunge Jumps – 10 reps

Clean and Press – 6 reps each side

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

Part A (10 min)

Bent Press – 5 reps each side

Two-Handed Swings – 15 reps

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

Part B (20 min)

Snatch – 10 reps each side

Double Front Squats – 5 reps

Clean and Push Press – 10 reps each side

Double Front Squats – 5 reps

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

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RockFit | Training with Rock Cox

12 Days of Christmas Part 6 Workout

If you love Christmas and Die Hard movies then this is the workout for you.  The 12 days of Christmas Part 6 is action-packed with 12 days of kettlebell movements.  This is a long workout that will challenge you physically and mentally.  Completing this workout always feels rewarding! 

Part A (12 Rounds)

Day 1 – Bent Press – 1 rep each side

Day 2 – Turkish Get Ups – 2 reps each side

Day 3 – Kettlebell Rows – 3 reps each side

Day 4 – Windmills – 4 reps each side

Day 5 – Snatches – 5 reps each side

Day 6 – Kettlebell Squat Jumps – 6 reps

Day 7 – Thrusters – 7 reps each side

Day 8 – Goblet Squat – 8 reps

Day 9 – High Pulls – 9 reps

Day 10 – Two-Handed Swings – 10 reps

Day 11 – Pullovers – 11 reps

Day 12 – Clean and Push Press – 12 reps each side

This workout follows along just like the song “12 Days of Christmas”.  On day one you do bent press.  Then on day two, you do Turkish get-ups and then bent press.  On day three you do kettlebell rows, then Turkish get-ups, and bent press.  You keep repeating this process all the way until you get to day 12.  Rest as needed.

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