RockFit | Training with Rock Cox

Swing Complex Workout

This is a great kettlebell complex that works on the basic swing patterns.  Your arms will have a good pump after this workout.  Of course, this workout comes complete with warm-up and a full-body circuit.  

Warm-Up (10 min)

H2H Swings – 10 reps

T-push ups – 5 reps

Goblet Squats – 5 reps

Snatch – 5 reps each side

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

Part A (10 min)

(Complex) Swing, Clean, Snatch – 5 reps of each movement, do each side

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

Part B (3 Rounds)

High Knees – 30 sec

Russian Twist – 30 sec

Kettlebell Rows – 30 sec each side

Kettlebell Side Lunge – 30 sec

Do 3 rounds of each rest 30 sec or less between exercises, rest as needed between rounds.

Part C (5 min)

Clean and Push Press – max reps

Do as many reps as you can with good form in 5 min, switch sides as needed, rest as needed.

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