logo

Buy Olympia 2022 Tickets - Dec 15th-18th

Buy Now!
Jump to the routine

The 2018 Rock Hard Challenge: Part 2

Jump to the Routine
  • 12

  • Yes

Routine

Want a copy on the go?
Print

Push (A)

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 12

RHC18 Pistol Squat

Equipment
Sets
3
Reps
10 per side
Rest
--
Exercise 3 of 12

RHC18 Bicycle

Equipment
Sets
3
Reps
10 per side
Rest
--
Perform at a slow, deliberate pace
Exercise 4 of 12

RHC18 Jump Rope

Equipment
Sets
3
Reps
200 skips
Rest
--
Exercise 5 of 12

RHC18 Military 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
10 per side*
Rest
--
*Angled left, then right
Exercise 8 of 12

RHC18 Jumping Split Squat

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

RHC18 Plyo Pushuo

Equipment
Sets
3
Reps
10
Rest
--
Can be performed with hands elevated on either a box or a med ball if needed
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
4
Reps
15
Rest
--
Exercise 12 of 12

RHC18 Jump Rope

Equipment
Sets
4
Reps
1 min
Rest
--
See all of our tutorials