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.

Enter your email and get access to more workouts and information about increasing your performance and living a better life.

Trackback from your site.