RockFit | Training with Rock Cox

Super Six Workout

The super six is a great workout combined with kettlebell and bodyweight movements that give you your most bang for your buck.  These six movements will have you feeling strong and energized after you are done.  As a bonus, there is a fun burpee finisher at the end.

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Push-ups w/kick thru – 6 reps

Squat Jumps – 5 reps

Push Press – 5 reps each side

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

Part A (4 Rounds)

Turkish Get Ups – 3 reps each side

Goblet Squats – 10 reps

Pull-ups – 5 reps

Clean and Press – 5 reps each side

Inch Worms – 5 reps

Sprint – 15 sec

Do 4 rounds of each, rest as needed.

Part B (10 min)

Burpees – 20 sec

20 sec on 40 sec off for 10 min.  Do burpees for 20 sec then rest for 40 sec, repeat the process for 10 min.

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