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Jump to the routine

The 2018 Rock Hard Challenge: Part 2

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  • 11

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Routine

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Push (B)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

RHC18 Dumbbell Squat

Equipment
Sets
3
Reps
10
Rest
--
Add jump
Exercise 2 of 11

RHC18 Hanging Leg Raise

Equipment
Sets
3
Reps
15
Rest
--
Hold 10 pounds between feet (weight plate or dumbbell)
Exercise 3 of 11

RHC18 Jump Rope

Equipment
Sets
3
Reps
200 skips
Rest
--
Exercise 4 of 11

RHC18 Incline Dumbbell Bench Press

Equipment
Sets
3
Reps
10 each arm*
Rest
--
*Alternate arms; 3-second negative, 1-second positive
Exercise 5 of 11

RHC18 Dumbbell Curl

Equipment
Sets
3
Reps
10 each arm*
Rest
--
*Alternate arms; 2-second negative, 1-second positive
Exercise 6 of 11

RHC18 Reverse Crunch with Leg Lift

Equipment
Sets
3
Reps
15
Rest
--
Exercise 7 of 11

RHC18 Lateral Ski Lunge Reach

Equipment
Sets
3
Reps
25 per side
Rest
--
Exercise 8 of 11

RHC18 Plyo Pushuo

Equipment
Sets
3
Reps
10
Rest
--
Exercise 9 of 11

RHC18 TRX Curl

Equipment
Sets
3
Reps
8
Rest
--
Can be performed as a cable curl
Exercise 10 of 11

RHC18 Jump Rope

Equipment
Sets
5
Reps
2 min
Rest
--
Exercise 11 of 11

RHC18 Pop Squat

Equipment
Sets
5
Reps
10
Rest
--
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