RockFit | Training with Rock Cox

Long Squats Workout

The long squats workout is a combination of two full-body movements that are both great for strength and conditioning.  In this workout, you will be doing long cycle and goblet squats.  After that, you are going to have some high volume fun with rows, push-ups, and jumping.  You are going to like the way you feel after this workout.

Warm-Up (10 min)

Hand 2 Hand Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunges – 5 reps each side

Snatch – 5 reps each side

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

Part A (15 min)

Long Cycle – 10 reps each side

Goblet Squats – 10 reps

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

Part B (4 Rounds)

Ring Rows – 15 reps

Kettlebell Squat Jumps – 25 reps

Push Ups – 15 reps

Two-Handed Swings – 25 reps

Do 4 rounds of each rest as needed.

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