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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