The 200 Rep Challenge

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    The 200 Rep Challenge


    I got this from TMuscle

    The Challenge

    Your challenge: Perform a chest/back day consisting of only two exercises: the dip and the semi-supinated (palms facing each other) chin-up.

    Your goal: Get 100 reps of each exercise, alternating between them. One set of dips, short rest, one set of chin-ups, short rest, back to dips, repeat until you get 100 total reps of each movement.

    The twist: Use a stopwatch and time the entire workout, from rep one to rep one-hundred. The next time you do this particular workout, try to beat that time.


    The Exercises

    Dip: Taking a fairly wide grip on a set of dipping bars (if you have that option), lower yourself under control into a deep bottom position. None of that halfway-down crap; the biceps should touch the forearm. Pause a split second at the bottom, then fire back up. That's one rep.

    Allow your legs to extend behind you a bit to put more emphasis on the chest. Remember, wide-grip dip plus leaned-forward position equals chest exercise. Narrow grip and upright position makes it more of a triceps exercise. Not what we want here, though your tri's are going to get clobbered pretty good anyway.

    Semi-Supinated Chin-up: Use two parallel chinning bars here if your gym has them (you'll usually find these in the middle of the crossover machine or attached to a dip station). From a rock-bottom hang, pull up, pause a split second at the top, then lower yourself under control back to rock bottom. Again, none of that halfway-down, leg-kicking jackassery.

    Notes and Tips

    • Most people are going to finish the dips before the chins. That's okay, just alternate exercises until you hit 100 dips, then finish out the chins all by themselves.

    • A notepad is handy here since your mind may start playing tricks on you after 75 reps. Make a column for each exercise and write down the reps while resting between sets.

    At the end of the workout, make a note of the time it took you to hit 100 reps of each movement. Remember, you'll try to beat that time the next time you do this same workout.

    • If you can, try to find one of those dip/chin/leg raise stations. That way you can park there for the whole workout. Ignore the looks from the housewives wanting to do leg raises (thinking this leads to spot reduction, of course).

    • If no parallel chinning bars are available, a V-handle will work in a pinch.

    • If you can count the number of chin-ups or dips you can get on just one hand, then try for 50 reps of each instead of 100. (By the way, the best exercise for increasing your chin-ups is the Push Away From the Dinner Table You Fat Bastard.)

    Give this shock routine a try the next time you need a challenge in the gym, and be sure to tell us about your workout in our discussion section!


    I'm going to try this and time myself, if anyone else wants to try post your time and let’s try to motivate each other to get faster. BTW it’s all in fun, if your focusing on your training routine then no need to try this as it will mess up your split.

    Side note, check this food place out http://www.thecounterburger.com/
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    Thats interesting theres probally many different variations you can do other then dip/chin up aswell i'll probally try that though next week.
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    This sounds very painful.

    Is there anything you could replace weighted dips? I ask this because the movements have a history of causing rotator cuff problems and 100 reps of them seems like it would cause a tightness of the pecs and shoulder protractors.

    Maybe diamond shaped push ups? Or even regular push ups?
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    Quote Originally Posted by kingk0ng View Post
    This sounds very painful.

    Is there anything you could replace weighted dips? I ask this because the movements have a history of causing rotator cuff problems and 100 reps of them seems like it would cause a tightness of the pecs and shoulder protractors.

    Maybe diamond shaped push ups? Or even regular push ups?
    maybe heavy cable pressdowns?
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    Quote Originally Posted by kingk0ng View Post
    This sounds very painful.

    Is there anything you could replace weighted dips? I ask this because the movements have a history of causing rotator cuff problems and 100 reps of them seems like it would cause a tightness of the pecs and shoulder protractors.

    Maybe diamond shaped push ups? Or even regular push ups?
    I think one of the things that make it good is because the chins hit the back and bi's pretty good and dips hit chest and tris pretty good. I wouldnt do push ups for the reason that 100 push ups doesnt compare to 100 dips. Dips can cause shoulder injury if done poorly but i have never witnessed them.
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    Quote Originally Posted by kingk0ng View Post
    This sounds very painful.

    Is there anything you could replace weighted dips? I ask this because the movements have a history of causing rotator cuff problems and 100 reps of them seems like it would cause a tightness of the pecs and shoulder protractors.

    Maybe diamond shaped push ups? Or even regular push ups?
    I could do 50 dips at a time and the pull ups don't sound that painful at all really, are these hard for you? You donít have to do them weighted the point of this is to do them slow and controlled.
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    It's also a great way to correct some strength and posture imbalances.
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    You see this workout in the Crossfit programming as well. Can't recall what WOD it's called right now though.
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    Quote Originally Posted by CopyCat View Post
    You see this workout in the Crossfit programming as well. Can't recall what WOD it's called right now though.
    Crossfit guys don't really do chins, they kip, which is heavily hips based.
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    Most people don't do dips or chins properly anyway, but kipping is one of the major problems associated with weak pulling strength.
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    I'll agree to some level on the kipping. I feel that crossfit puts too much emphasis on the kipping instead of the other way around. I think it has it's place and is good, albeit even though it's a pull up it's def different then strict ones. I also have a real issue with how they teach novice people the kipping before they can do 1 or 3 strict pull ups. The amount of stress that is placed on your rotator cuff and shoulder socket as a whole with the kipping in my opinions demand a certain level of prior strength and development. Otherwise it seems to me you are inviting injury.
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