2017 Rock Hard Challenge: Part 2

Exercise 1 of 13

RHC 2017 Back Squat

Equipment

Sets

4

Reps

12

Rest

60 sec

Exercise 2 of 13

RHC 2017 Dip

Equipment

Sets

1

Reps

50

Rest

--

Exercise 3 of 13

RHC 2017 Pullup

Equipment

Sets

--

Reps

3*

Rest

60 sec

*Complete 3 reps every time you take a break from dips.

Exercise 4 of 13

RHC 2017 Back Raise

Equipment

Sets

1

Reps

80

Rest

--

Exercise 5 of 13

RHC 2017 Pullup

Equipment

Sets

--

Reps

3*

Rest

60 sec

*Complete 3 reps every time you take a break the back raise.

Exercise 6 of 13

RHC 2017 Hanging Leg Raise

Equipment

Sets

1

Reps

60

Rest

--

Exercise 7 of 13

RHC 2017 Band Pushdown

Equipment

Sets

1

Reps

20

Rest

60 sec

Exercise 8 of 13

RHC 2017 Battle Rope

Equipment

Sets

10

Reps

15/15*

Rest

60 sec

*15 sec on, 15 sec off. Alternate between slams, alternating slams, and waves.

Exercise 9 of 13

RHC 2017 TRX Pushup

Equipment

Sets

4

Reps

12

Rest

--

Do not rest between sets.

Exercise 10 of 13

RHC 2017 Kettlebell Swing

Equipment

Sets

4

Reps

12

Rest

--

Do not rest between sets.

Exercise 11 of 13

RHC 2017 TRX Row

Equipment

Sets

4

Reps

12

Rest

--

Do not rest between sets.

Exercise 12 of 13

RHC 2017 TRX Pike

Equipment

Sets

4

Reps

12

Rest

--

Do not rest between sets.

Exercise 13 of 13

RHC 2017 TRX Pendulum

Equipment

Sets

4

Reps

12

Rest

--

Do not rest between sets.