RockFit | Training with Rock Cox

Squat Chain Workout

The squat chain workout is an awesome chain movement with the focus on as you might have guessed it squats.  Your whole body and conditioning are going to be challenged in this workout.  Once you are done with the chain movements there is a great ab circuit for you to complete.  

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunge Jumps – 10 reps

Halos – 5 reps each side

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

Part A (3 Rounds)

(Chain) Clean, Rack Squat, Push Press, Rack Squat, Clean and Press, Rack Squat – 5 reps each side

Do 3 rounds, one time through each of the 6 movements is one rep, rest as needed.

Part B (4 Rounds)

High Knees – 30 sec

Plank – 30 sec

Kettlebell Squat Jumps – 30 sec

Side Plank – 30 sec each side

Russian Twist – 30 sec

Superman – 30 sec

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

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