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The 2018 Rock Hard Challenge: Part 1

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Routine

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Push (A)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Leg Press

Equipment
Sets
3
Reps
20
Rest
--
Exercise 3 of 12

RHC18 Jackknife Situp

Equipment
Sets
3
Reps
20
Rest
--
Hold 10 to 25 pounds (weight plate or dumbbell)
Exercise 4 of 12

RHC18 Jump Rope

Equipment
Sets
3
Reps
100 skips*
Rest
--
*medium intensity
Exercise 5 of 12

RHC18 Standing Dumbbell Shoulder Press

Equipment
Sets
3
Reps
10
Rest
--
3-second negative, 1-second positive
Exercise 6 of 12

RHC18 Dumbbell Curl

Equipment
Sets
3
Reps
10
Rest
--
2-second negative, 2-second positive
Exercise 7 of 12

RHC18 Ab Rollout

Equipment
Sets
3
Reps
25
Rest
--
Exercise 8 of 12

RHC18 Jumping Split Squat

Equipment
Sets
3
Reps
1 min
Rest
--
Exercise 9 of 12

RHC18 Hands-Elevated Pushup

Equipment
Sets
3
Reps
25
Rest
--
Place hands on bench or box
Exercise 10 of 12

RHC18 TRX Curl

Equipment
Sets
3
Reps
15
Rest
--
Can also be performed as a cable curl
Exercise 11 of 12

RHC18 Dip

Equipment
Sets
5
Reps
10
Rest
--
Can also be performed on dip bars
Exercise 12 of 12

RHC18 Jump Rope

Equipment
Sets
5
Reps
1 min
Rest
--
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