Full Throttle Fitness WOW #3 100 Rep Challenge

By Coach Cj Swaby


"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but rather we have those because we have acted rightly." - Aristole

The 100 rep Challenge is not a movement, but a way of life. Started by Rannoch Donald of Simple Strength, it has grown a head of steam over the years, being successfully featured at The UK's largest fitness expo, Body Power for two years straight.

Well, we've appropriated it for our Full Throttle Fitness Class (and added our own twist to it). Now a monthly feature in our timetable, there is foundation workout, followed by the 100 rep challenge.

The main session acted a primer. It was a devious piece, and went down like this.


Full Throttle Fitness WOW#3 100 Rep Challenge

Main Session

Exercise Menu

A1/

1/ Kettlebell Snatch Left Arm
2/ Kettlebell Snatch Right Arm
3/ Bear Crawl
4/ Press Ups

The Protocol

60 seconds per exercise: 30 Seconds Rest
45 Seconds per exercise: 30 seconds Rest
30 Seconds per exercise: 30 seconds Rest
15 Seconds per exercise: 30 seconds Rest

Rest 3 minutes

A2/

Exercise Menu

1/ Kettlebell Double Swings
2/ Kettlebell Front Squats
3/ Windmill Left Arm
4/ Windmill Right Arm

The Protocol

60 seconds per exercise: 30 Seconds Rest
45 Seconds per exercise: 30 seconds Rest
30 Seconds per exercise: 30 seconds Rest
15 Seconds per exercise: 30 seconds Rest


For each exercise and for each round we kept tally of the repetitions completed. This would serve as a bench mark so that when the session is completed the following month you can see any improvements, or areas that require working on.


REST 5 MINUTES


B1/ The 100 Rep Challenge

1/ 40 press ups to fist
2/ ATG (Ass to Ground) Squats (had to make contact with sandbag placed below bottom).
3/ 20 Laps of Stair Sprints.

Again we tracked time so that we could all aim to improve at our next attempt,after all "Excellence is a habit".


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