RockFit | Training with Rock Cox

Turkish Swings Workout

In the Turkish swings workout, you are going to be doing two movements everyone loves.  Yep, that’s right bench press and curls.  Just kidding as the title implies it will be Turkish get-ups and swings.  These two movements complement each other like peanut butter and jelly.  After the swings and get-ups, we have a special treat for you with some timed sets enjoy!

Warm-Up (10 min)

Hand to Hand Swings  – 10 reps

T-Push Ups – 6 reps

Goblet Squats – 5 reps

Clean and Press – 5 reps each side

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

Part A (15 min)

Turkish Get Ups – 4 reps each side

One Arm Swings – 10 reps each side

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

Part B (3 Rounds)

Snatch – 2 min, 3 min, 4 min

Goblet Squat – 3 min, 2 min, 1 min

Timed sets do 2 min of snatch and then 3 min of goblet squat, then 3 min of snatch and 2 min of goblet squat, then 4 min of snatch and 1 min of goblet squat, rest as needed.

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