RockFit | Training with Rock Cox

Long Cycle Ladder Workout

In this long cycle ladder workout, you will be doing a lot of lifting the kettlebell in a short amount of time.  The long cycle is an awesome full-body movement that will have you feeling great all over.  We finish the workout off with a nice circuit for you. 

Warm-Up (10 min)

Hand to Hand Swings  – 10 reps

T-Push Ups – 6 reps

Goblet Squats – 5 reps

Clean and Press – 5 reps each side

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

Part A (3 Rounds)

Long Cycle – 2, 4, 6, 8, 10 reps each side

Ladder style do 2 reps each side, then 4 reps each side, then 6 reps each side, then 8 reps each side, then 10 reps each side.  Going through all the reps is one round, complete 3 of them.  Rest as needed.

Part B (4 Rounds)

Skydivers – 30 sec

Kettlebell Rows – 30 sec each side

Double Lunges – 1 min

V-ups – 30 sec

Mountain  Climbers – 30 sec

Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.

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