The 2018 Rock Hard Challenge: Part 2

Exercise 1 of 12

Single-leg Press

Equipment

Sets

3

Reps

10 per side

Rest

--

How to

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

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