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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RockFit | Training with Rock Cox

Renegade Monsters Workout

Here is one of those workouts that makes you will feel great all over.  We take two awesome complex movements and put them in the same workout.  The result will make you stronger and in a sweaty mess.

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)

Renegade Rows – 10 reps

Windmills – 5 reps each side

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

Part B (3 Rounds)

Monsters – 30 sec, 45 sec, 1 min

V-ups – 30 sec, 45 sec, 1 min

One round is doing both exercises for 30 sec, 45 sec, and 1 min.  (I messed up in the video in case you were paying attention.)  You will do 30 sec of exercise, then 45 sec of each exercise, and then 1 min of each exercise.  Repeat that process for 2 more rounds.  Rest as needed between movements and rounds.

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RockFit | Training with Rock Cox

Snatch Power Workout

Being explosive and fast are the theme for this workout.  In this workout, you will be working on the snatch along with a few other great power movements to help increase your speed and performance.  

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)

Swing – 5, 10 reps each side

Do 5 reps on each side and then do 10 reps on each side.  Repeat the process for 10 minutes.  Do as many rounds as you can with good form rest as needed.

Part B (15 min)

Power Push-ups – 5 reps

High Pulls – 10 reps

Two Handed Swings – 15 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

20 Second Goodies Workout

This a great workout that has an awesome combo move with the snatch and overhead lunge.  It also has 5 rounds of some heart-pumping exercises.  This is where you get to enjoy those 20-second goodies.

Warm-Up (10 min)

H2H Swings – 10 reps

T-push ups – 5 reps

Goblet Squats – 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)

Snatch w/Overhead Lunge – 5 reps each side

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

Part B (5 Rounds)

Sit Outs – 20 sec

Bodyweight Squats – 20 sec

Skydivers – 20 sec

Knee Tucks – 20 sec

Thrusters – 20 sec

Swings – 20 sec

Goblet Squats – 20 sec

Figure 8 Swings – 20 sec

Do 5 rounds of each rest 20 sec or less between exercises, rest as needed between rounds.

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RockFit | Training with Rock Cox

Jerk Ladders Workout

Here is a fun ladder workout with a great full-body movement the clean and jerk.  After you climb the ladders to the top there will be a reward with some one minute timed exercises.  

Warm-Up (10 min)

H2H Swings – 10 reps

T-push ups – 5 reps

Goblet Squats – 5 reps

Snatch – 5 reps each side

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

Part A (Ladder)

Clean and Jerk – 2, 4, 6, 8, 10 , 12 reps each side

Do 2 reps each side then rest, then do 4 reps each side then rest, repeat this process until you get to 12 reps.

Part B (3 Rounds)

One Arm Swings – 1 min each side

Push ups – 1 min

Goblet Squats – 1 min

Burpees – 1 min

Do 3 rounds of each rest 60 sec or less between exercises, rest as needed between rounds.

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RockFit | Training with Rock Cox

Swing Complex Workout

This is a great kettlebell complex that works on the basic swing patterns.  Your arms will have a good pump after this workout.  Of course, this workout comes complete with warm-up and a full-body circuit.  

Warm-Up (10 min)

H2H Swings – 10 reps

T-push ups – 5 reps

Goblet Squats – 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)

(Complex) Swing, Clean, Snatch – 5 reps of each movement, do each side

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

Part B (3 Rounds)

High Knees – 30 sec

Russian Twist – 30 sec

Kettlebell Rows – 30 sec each side

Kettlebell Side Lunge – 30 sec

Do 3 rounds of each rest 30 sec or less between exercises, rest as needed between rounds.

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

Hanging Overheads Workout

In this workout, we are going to test your mobility and strength with some overhead squats.  Then we work on improving your heart and stamina with some 15 sec on 15 sec off timed sets.  

Warm-Up (10 min)

Two Handed Swings – 10 reps

Spiderman Push ups – 6 reps

Lunges – 5 reps each side

Clean and Press – 5 reps each side

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

Part A (10 min)

Overhead Squats – 5 reps each side

Hanging Knee Raises – 5 reps

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

Part B (10 min)

Push Press – 15 sec each side

Push ups – 15 sec

Do 15 sec on 15 sec off for 10 min.  Sequence goes push press for 15 sec, then rest for 15 sec, push press on the other arm for 15 sec, then rest for 15 sec, then push ups for 15 sec, then rest for 15 sec.  Repeat that process for 10 min.

Part C (10 min)

Goblet Squats – 15 sec

Swings – 15 sec

Do 15 sec on 15 sec off for 10 min.  Do goblet squats for 15 sec, then rest for 15 sec, then do swings for 15 sec, then rest for 15 sec.  Repeat that process for 10 min.

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