The 2018 Rock Hard Challenge: Part 2

Exercise 1 of 11

RHC18 Barbell Romanian Deadlift

Equipment

Sets

3

Reps

8

Rest

--

Exercise 2 of 11

RHC18 Swiss Ball Leg Curl

Equipment

Sets

3

Reps

10 per side

Rest

--

Exercise 3 of 11

RHC18 Back Extension

Equipment

Sets

3

Reps

15

Rest

--

Exercise 4 of 11

RHC18 Sprints

Equipment

Sets

3

Reps

100M

Rest

--

Can be performed on a treadmill

Exercise 5 of 11

RHC18 Lat Pulldown

Equipment

Sets

3

Reps

10

Rest

--

3-second negative, 1-second positive; Close grip

Exercise 6 of 11

RHC18 Tricep Kickback

Equipment

Sets

3

Reps

10 per side

Rest

--

2-second negative, 2-second positive; Can be performed with cable machine

Exercise 7 of 11

RHC18 Superman

Equipment

Sets

3

Reps

25

Rest

--

Exercise 8 of 11

RHC18 Pop Squat

Equipment

Sets

3

Reps

25

Rest

--

Exercise 9 of 11

RHC18 Chin Up

Equipment

Sets

3

Reps

8 (or failure)

Rest

--

5:1 (eccentric:concentric}; Can be performed as an assisted chin up

Exercise 10 of 11

RHC18 Overhead Tricep Extension

Equipment

Sets

3

Reps

12

Rest

--

Exercise 11 of 11

RHC18 Rower

Equipment

Sets

--

Reps

2,000M

Rest

--

Attempt to perform in under 8 minutes