• Details: Strength, Size, Power
  • Difficulty: Beginner to Advanced
  • Duration: 120
  • Workout Time: 30-45 minutes

RSC Workout Nov & Dec 2021

On this page

Instruction

Schedule

ExcerciseSetsRepsRest
1a) Bird Dog Row 2 8 30 sec.
1b) KB Windmill 2 5 30 sec.
1c) Band Stiff Arm Pulldown 2 15 30 sec.

ExcerciseSetsRepsRest
1a) TGU 2 3 30 sec.
1b) Half Kneeling Bottoms Up KB Press 2 5 30 sec.
1c) Supinated Band Pull Apart 2 20 30 sec.

ExcerciseSetsRepsRest
1a) Thai Sit 2 6 30 sec.
1b) Peterson Step Up 2 10 30 sec.
1c) One Leg RDL 2 5 30 sec.

ExcerciseSetsRepsRest
1a) TGU 2 3 30 sec.
1b) Half Kneeling Bottoms Up KB Press 2 5 30 sec.
1c) Bird Dog Row 2 8 30 sec.

ExcerciseSetsRepsRest
1a) Thai Sit 2 6 30 sec.
1b) Peterson Step Up 2 10 30 sec.
1c) One Leg RDL 2 5 30 sec.

ExcerciseSetsRepsRest
1) Chest Supported T-Bar Row 2 5-8 120 sec.
2) One Arm Pulldown 2 5-8 120 sec.
3) Bent Over Trap Bar or DB Row 2 5-8 120 sec.
4) Trap Bar or DB RDL 2 5-8 180 sec.
5) One Arm Preacher Curl 3 6-8 90 sec.
6) Ab Fallout on Rings 3 6-8 90 sec.

ExcerciseSetsRepsRest
1) 45 Degree Incline Dumbbell Press 2 5-8 120 sec.
2) Swiss Bar Bench Press w/Chains 2 5-8 120 sec.
3) Parallel Bar Dip 2 5-8 120 sec.
4) Standing Cable Y Raise 3 6-8 90 sec.
5) Overhead Rope Triceps Extension 3 8-10 90 sec.

30 minutes of stead state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.

ExcerciseSetsRepsRest
1) Seated Leg Curl 2 5-8 120 sec.
2) Rear Foot Elevated Split Squat 2 5-8 120 sec.
3) Squat 2 5-8 180 sec.
4a) 45 Degree Back Raise 2 8-10 90 sec.
4b) Reverse Nordic 2 5-8 90 sec.

ExcerciseSetsRepsRest
1a) One Arm Landmine Row 2 8-10 90 sec.
1b) Ring Pushup 2 6-8 90 sec.
2a) Pronated Inverted Row 2 8-10 90 sec.
2b) One Arm Landmine Press 2 8-10 90 sec.
3) Behind the Back Cable Curl 3 8-10 120 sec.

ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2) Barbell Hip Thrust 2 8-10 120 sec.
3) Nordic Hamstring Curl 3 5 120 sec.
4) Skater Squat 2 5-8 120 sec.
5) Walking Lunge 2 5-8 180 sec.

ExcerciseSetsRepsRest
1) Tripod One Arm Dumbbell Row 3 5-8 120 sec.
2) Neutral Grip Rack Chin Up 3 5-8 120 sec.
3) Rack Deadlift Just Below Knees 2 5-8 180 sec.
4) Barbell Hip Thrust 2 5-8 120 sec.
5) One Arm Farmers Walk 3 30 sec. 90 sec.

ExcerciseSetsRepsRest
1) 45 Degree Incline Dumbbell Press 2 5-8 120 sec.
2) Swiss Bar Bench Press w/Chains 2 5-8 120 sec.
3) Parallel Bar Dip 3 5-8 120 sec.
4) Cable or Dumbbell Y Raise 3 6-8 90 sec.
5) Turkish Getup 3 3 120 sec.

30 minutes of stead state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.

ExcerciseSetsRepsRest
1) Glute Ham Raise* 2 5-8 120 sec.
2) Rear Foot Elevated Split Squat 2 5-8 120 sec.
3) Squat 2 5-8 180 sec.
4a) Nordic Ham Curl 2 5-8 90 sec.
4b) Reverse Nordic 2 5 90 sec.

**Do a band or strap leg curl if no GHR

30 minutes of stead state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.

ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2a) One Arm Landmine Row 3 5-8 90 sec.
2b) 60 Degree Incline Dumbbell Press 3 5-8 90 sec.
3a) Standing Hammer Curl 3 5-8 60 sec.
3b) Kettlebell Swing 3 10 60 sec.

ExcerciseSetsRepsRest
1) Tripod One Arm Dumbbell Row 3 5-8 120 sec.
2) Neutral Grip Rack Chin Up 3 5-8 120 sec.
3) Rack Deadlift Just Below Knees 2 5-8 180 sec.
4) Barbell Hip Thrust 2 5-8 120 sec.
5) One Arm Farmers Walk 3 30 sec. 90 sec.

ExcerciseSetsRepsRest
1) 45 Degree Incline Dumbbell Press 2 5-8 120 sec.
2) Swiss Bar Bench Press w/Chains 2 5-8 120 sec.
3) Parallel Bar Dip 3 5-8 120 sec.
4) Cable or Dumbbell Y Raise 3 6-8 90 sec.
5) Turkish Getup 3 3 120 sec.

30 minutes of stead state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.

ExcerciseSetsRepsRest
1) Glute Ham Raise* 2 5-8 120 sec.
2) Rear Foot Elevated Split Squat 2 5-8 120 sec.
3) Squat 2 5-8 180 sec.
4a) Nordic Ham Curl 2 5-8 90 sec.
4b) Reverse Nordic 2 5 90 sec.

**Do a band or strap leg curl if no GHR

30 minutes of stead state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.

ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2a) One Arm Landmine Row 3 5-8 90 sec.
2b) 60 Degree Incline Dumbbell Press 3 5-8 90 sec.
3a) Standing Hammer Curl 3 5-8 60 sec.
3b) Kettlebell Swing 3 10 60 sec.

ExcerciseSetsRepsRest
1) Tripod One Arm Dumbbell Row 3 5-8 120 sec.
2) Neutral Grip Rack Chin Up 3 5-8 120 sec.
3) Rack Deadlift Just Below Knees 2 5-8 180 sec.
4) Barbell Hip Thrust 2 5-8 120 sec.
5) One Arm Farmers Walk 3 30 sec. 90 sec.

ExcerciseSetsRepsRest
1) 45 Degree Incline Dumbbell Press 2 5-8 120 sec.
2) Swiss Bar Bench Press w/Chains 2 5-8 120 sec.
3) Parallel Bar Dip 3 5-8 120 sec.
4) Cable or Dumbbell Y Raise 3 6-8 90 sec.
5) Turkish Getup 3 3 120 sec.

30 minutes of stead state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.

ExcerciseSetsRepsRest
1) Glute Ham Raise* 2 5-8 120 sec.
2) Rear Foot Elevated Split Squat 2 5-8 120 sec.
3) Squat 2 5-8 180 sec.
4a) Nordic Ham Curl 2 5-8 90 sec.
4b) Reverse Nordic 2 5 90 sec.

**Do a band or strap leg curl if no GHR

30 minutes of stead state cardio with your heart rate at 180 minus your age. So if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.

ExcerciseSetsRepsRest
1) Box Jump 3 5 120 sec.
2a) One Arm Landmine Row 3 5-8 90 sec.
2b) 60 Degree Incline Dumbbell Press 3 5-8 90 sec.
3a) Standing Hammer Curl 3 5-8 60 sec.
3b) Kettlebell Swing 3 10 60 sec.