RockFit | Training with Rock Cox

Complex Burpees Workout

This is a great full-body kettlebell complex workout combined with burpees.  To make this workout extra special we added a ladder style theme to it as well.  

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Skydivers – 5 reps

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 (Ladder Complex)

Rack Squat, Dead Clean, Push Press, Swing – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Burpees – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps

Do 10 reps of each exercise in the complex first then do 1 burpee.  Next do 9 reps of each exercise in the complex and then do 2 burpees. Then do 8 reps of each exercise in the complex and then do 3 burpees.  Repeat this process all the way till you are doing 1 rep for each exercise in the complex and 10 burpees.  Rest as needed.

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