Workout Plans
2018 Rock Hard Challenge: Workout, Part 1 thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 3 : Rotation

Duration 9
Equipment Yes

Perform 2-5 rounds of each circuit (designated by the same letter) depending on your fitness level. Do one set of each exercise in the order listed without rest. Take a short break after the last exercise if needed, and repeat until all sets are complete.

For the finisher, perform 10 to 15 rounds of sprint intervals, sprinting for 20 seconds, then resting for 40 seconds.

Exercise A1

Woodchopper How to
RHC18 Woodchopper thumbnail
3 sets
20* reps
-- rest
*each side; Can be performed as a cable woodchoper

Exercise A2

Laying Dumbbell Pullover How to
RHC18 Laying Dumbbell Pullover thumbnail
3 sets
15 reps
-- rest

Exercise A3

Russian Twist How to
RHC18 Russian Twist thumbnail
3 sets
20* reps
-- rest
*each side; Perform holding a medicine ball or dumbbell

Exercise B1

Dumbbell Snatch How to
RHC18 Dumbbell Snatch thumbnail
3 sets
10* reps
-- rest
*each side

Exercise B2

Kneeling Rotating Press How to
RHC18 Kneeling Rotating Press thumbnail
3 sets
10* reps
-- rest
*each side

Exercise B3

TRX Row How to
RHC18 TRX Row thumbnail
3 sets
15 reps
-- rest

Exercise C1

Side Plank with Hip Dips How to
RHC18 Side Plank Hip Dips thumbnail
3 sets
25* reps
-- rest
*each side

Exercise C2

Plank with Hip Rotation How to
RHC18 Plank with Hip Rotation thumbnail
3 sets
15* reps
-- rest
*each side

Exercise FINISHER

Sprint How to
RHC18 Sprints thumbnail
15 sets
20 sec reps
40 sec rest
Can be performed on a treadmill
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