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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