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The 2018 Rock Hard Challenge: Part 2

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Routine

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Exercise
Equipment
Sets
Reps
Rest
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
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