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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RockFit | Training with Rock Cox

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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RockFit | Training with Rock Cox

Tiger Chain Workout

The tiger chain workout has an awesome kettlebell chain to do along with some tiger bend push ups.  The kettlebell chain in this workout targets the whole body.  Then after that, there is a circuit for you complete with ice skaters and inchworms enjoy!

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Tiger Bend Push Ups – 5 reps

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 (3 Rounds)

(Chain) Snatch, Overhead Lunge, Clean, Press – 5 reps each side

Do 3 rounds, one time through each movement is one rep, rest as needed.

Part B (4 Rounds)

Ice Skaters – 30 sec

Figure 8 Swings – 30 sec

Push ups – 30 sec

Goblet Squats – 30 sec

Inch Worms – 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

Bottoms Up Press Workout

The bottoms-up press workout has two great functional movements.  The bottoms-up clean and press will properly align your pressing pattern.  The deck squats will teach you how to use your whole body to get up off the floor.  The fun doesn’t stop there though as you end the workout with some monsters and figure 8 swings.

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Tiger Bend Push Ups – 5 reps

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 (12 min)

Bottoms Up Clean and Press – 5 reps each side

Deck Squats – 5 reps

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

Part B (4 Rounds)

Monsters – 1 min

Figure 8 Swings – 1 min

Do 4 rounds of each, rest 1 min or less between exercises, rest as needed between rounds.

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RockFit | Training with Rock Cox

Pike Squats Workout

In the pike squats workout, we are combining two awesome pushing variations.  You will be doing some double front squats along with pike push-ups.  After that, there is more fun to be had with the push-up walk and double thrusters enjoy!

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

Superman Push Ups – 6 reps

Kettlebell Squat Jumps – 5 reps

Snatch – 5 reps each side

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

Part A (12 min)

Double Front Squats – 6 reps

Pike Push Ups – 10 reps

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

Part B (20 min)

Ring Rows – 10 reps

Push Up Walk – 1 min

Double Thrusters – 10 reps

Russian Twists – 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

Seesaw Mountain Workout

The seesaw mountain workout has a little bit of everything in it.  After the warm-up, you start off with some pressing and hanging.  Then you are going to challenge the rest of the body with some nonstop power movements.

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

Superman Push Ups – 6 reps

Kettlebell Squat Jumps – 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)

Seesaws – 10 reps

Hanging Knee Raises – 10 reps

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

Part B (3 Rounds)

Snatch – 1 min each side

Burpees – 1 min

Two-Handed Swings – 1 min

Mountain Climbers – 1 min

Do 3 rounds of each, rest 1 min or less between exercises, rest as needed between rounds.

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