RockFit | Training with Rock Cox

Turk Thrusters Workout

The turk thrusters workout is going to work on your overall strength along with your conditioning.  You start off strengthening the core and body with some Turkish get-ups.  Then you attack your conditioning with thrusters and burpees.  

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

T-Push Ups – 6 reps

Goblet Squats – 6 reps

Cleans – 5 reps each side

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

Part A (12 min)

Turkish Get Ups – 4 reps each side

Double Kettlebell Rows – 10 reps

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

Part B (4 Rounds)

Thrusters – 30 sec

Side Plank- 30 sec each side

Burpees – 30 sec

Plank Knee Tap – 30 sec

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

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