RockFit | Training with Rock Cox

Viking Salute Workout

The Viking salute workout includes one of the best kettlebell complex movements which is Viking salutes.  The Viking salute is a snatch, with an overhead lunge, and a kneeling press.  It’s a great movement that works the entire body.  After you are done working on the Viking salutes you are going to work your grip with a swing and clean combo.  

Warm-Up (10 min)

One Arm Swings  – 10 reps each side

Skydivers – 5 reps

Goblet Squats – 5 reps

Halos – 5 reps each side

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

Part A (10 min)

Viking Salutes – 5 reps each side

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

Part B (4 Rounds)

Swing with Clean – 30 sec each side

Side Raises – 30 sec each side

Kettlebell Squat Jumps – 30 sec

Bicycles – 30 sec

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

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