The 2018 Rock Hard Challenge: Part 1

Exercise 1 of 11

RHC18 Stiff-Leg Deadlift

Equipment

Sets

3

Reps

10

Rest

--

Perform holding dumbbells

Exercise 2 of 11

RHC18 Swiss Ball Leg Curl

Equipment

Sets

3

Reps

20

Rest

--

Keep both legs on the ball; Can be performed on a leg curl machine in available

Exercise 3 of 11

RHC18 Back Extension

Equipment

Sets

3

Reps

15

Rest

--

Exercise 4 of 11

RHC18 Sprints

Equipment

Sets

3

Reps

200M

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; Can be performed on lat pulldown machine if available

Exercise 6 of 11

RHC18 Tricep Pushdown

Equipment

Sets

3

Reps

10

Rest

--

2-second negative, 2-second positive; Can be performed as a cable tricep pushdown

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

15*

Rest

--

*or to failure

Exercise 10 of 11

RHC18 Dumbbell Overhead Tricep Extension

Equipment

Sets

3

Reps

15

Rest

--

Exercise 11 of 11

RHC18 Rower

Equipment

Sets

--

Reps

2,000M

Rest

--

Attempt to perform in under 8 minutes