200 Rep Challenge

RenegadeRows

RenegadeRows

Well-known member
I actually got this from T-nation, but it's a great way to shock your muscles. Me and my buddy did it the other day and I'm still recovering.

100 reps of dips
100 reps of chins

Basically do 10 sets of 10, supersetting both exercises (switch back and forth). Try to make it to 200! Once you get good, you can time yourself and try to beat that time.

There were a few instances I would do 7 chins, 10 dips, then go back and do 3 more chins. It was HARD. I only made it to about 75 chins and then quit out, I was completely spent. I did manage the 100 dips though.

Anyone who tries this please post feedback.
 
I want to cry already. The dips would be doable for me over 10-12 sets i think but 100chins....maybe over the course of a week lol.
 
Australian made said:
I want to cry already. The dips would be doable for me over 10-12 sets i think but 100chins....maybe over the course of a week lol.
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LOL, I know. There were a few times I had to do a set of 5, just to recover and hit the 10 the next time around. I think the program was developed by escape mental patients. That's the conclusion we came to halfway through
 
IM TOTALLY DOING THIS ONE DAY ! YOUR ON....


my dip thingy sucks at gym, i might just do ones off the bench if soo ill def label it accordingly, how wide are your chins? chins being palms out right
 
nycste said:
IM TOTALLY DOING THIS ONE DAY ! YOUR ON....


my dip thingy sucks at gym, i might just do ones off the bench if soo ill def label it accordingly, how wide are your chins? chins being palms out right
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In the article they did the chins with a semi supinated grip
Invalid Link Removed.

I did mine palms facing in ... palms facing out would've been too hard :jaw:

We did our workout on Monday. It is now Thursday morning and my chest, lats and back are still pretty sore. It definately taxes the hell out of you.
 
i can already do 5 sets of bw dips @ 40 reps per set, so that would be no problem, but the chins, after about 30 of em i'd be only gettin about 2 or 3 reps a set. lol

i think it will be a while for me to accomplish this one...
 
RenegadeRows said:
I actually got this from T-nation, but it's a great way to shock your muscles.
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Wouldn't sticking your finger in an open A/C outlet also shock you muscle and save some time and effort :rofl:

My point behind the sarcasm is that muscle shocking and muscle hypertrophy are not mutually exclusive.
 
B5150 said:
Wouldn't sticking your finger in an open A/C outlet also shock you muscle and save some time and effort :rofl:

My point behind the sarcasm is that muscle shocking and muscle hypertrophy are not mutually exclusive.
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this is true, and last you want is some kinda injury or aka overuse etc
 
I can imagine that my shoulders would be shot after one session of dips. Shot enough that it could take a very long time to recover from the trauma to my joints and ligaments alone.

But it surely is a test of stamina and endurance and likely a great way to improve upon both...if I could live through it.
 
B5150 said:
I can imagine that my shoulders would be shot after one session of dips. Shot enough that it could take a very long time to recover from the trauma to my joints and ligaments alone.

But it surely is a test of stamina and endurance and likely a great way to improve upon both...if I could live through it.
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yes of course it could be dramatic to shoulders alone other body parts, but then it really matters what kinda normal training you do


if

Big joe normally does 5x5s in everything then attempts 100 reps of something he will most likely fall apart lol

if

Big Bob normally does 5x20 well then doing 100s must be easier but still totaly challenege but not as potentially damaing as Big Joes workoout
 
DaveWalton said:
sounds like GVT to me! is there a set tempo? I know for GVT I couldn't do 10x10 for chin-ups because of the tempo.
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Your goal is to time yourself and then beat that time next time around.

Hehe, I told this routine to a coworker who is big into weight lifting. He came in and said he did 300 ... threw in 100 pushups too! Ex-marines always tryin to one-up me ... :)
 
I've done 10 sets of 10 dips before easily. But when you superset it with chins ... your arms fail very quickly. It was a great workout and I definitely will be incorporating it into my routine (once a month maybe? LOL)
 
B5150 said:
I can imagine that my shoulders would be shot after one session of dips. Shot enough that it could take a very long time to recover from the trauma to my joints and ligaments alone.
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Yeah, that's a legitimate concern for you older guys :toofunny:

All joking aside, I told a friend (50+) about this. He can't do dips because of joint problems, so he substituted dips for bench and chinups for pulldowns.

Not quite the same, but does a nice job IMO.
 
RenegadeRows said:
Yeah, that's a legitimate concern for you older guys :toofunny:

All joking aside, I told a friend (50+) about this. He can't do dips because of joint problems, so he substituted dips for bench and chinups for pulldowns.

Not quite the same, but does a nice job IMO.
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Why I oughta...:hammer: :D

My shoulders wouldn't handle that even when I was younger. Just a skeletal mechanical thing about my shoulders.
 
sounds kind of like a crossfit workout. I tried this one last week: 100 Pull-ups, 100 pushups, 100 bw squats, 100 sit-ups for time. Everything must be done in succession, I.E. you cannot move on to the next exercise until the 100 pull-ups are completed, etc. Good stuff.The pull-ups are whatever grip you feel you can complete the set with, and are not traditional dead hang pull-ups.
 
i went for 100 reps on leg ext last week, well lets just say it looked something like

40 + 20 + 10 + 10 + 10 + 10 lol it was hard
 
I did the 100 pullups, wide grip palms out, last week and I almost completed all 10 for each set. I made it through 8 sets of 10...then did 8 for my 9th set, and 7 for my 10th set. I wanna give the 200 rep challenge a shot....sounds brutal.
 
Gator Alum 03 said:
I did the 100 pullups, wide grip palms out, last week and I almost completed all 10 for each set. I made it through 8 sets of 10...then did 8 for my 9th set, and 7 for my 10th set. I wanna give the 200 rep challenge a shot....sounds brutal.
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Good job bro. Supersetting with dips ads a whole new muscle group and movement, it's quite the endurance workout!
 
there was a guy at my old gym who was in the paper who did 200 squats with 200lbs at one time, no stopping.. i cried just reading the article.
 
Yeah - that is a crossfit type workout for sure.

I did 100 reps with 225 on squats a couple weeks ago - did it, 20, 20, 15, 15, 10, 10, 10.......it was pretty brutal walking around the next day or two.

I may give this 200 rep challenge a shot though...something different.
 
RenegadeRows said:
Damn, never tried it with legs. They must've had to push you around in a wheelbarrow the next day
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odd thing is, no pain afterwards, today however which is half a week later and 1 jog later, my left thigh above my surgery knee is alittle sore, otherwise nothing really im shocked

buttt, i did it with weenie weight since i have no strength in my legs after my surgeries
 
I could def do the chins part but god damn dips.. seriously just tears my shoulders all to sh!t..

when I read "palms facing out" I took that to mean facing different directions -- which would literally shred everything in my shoulders haha
 
+1 to Crossfit influence

100 *strict* pullups and 100 dips sound completely uneven. 100 kipping pullups and 100 dips sounds a lot more like what was intended... some definintly will be able to muster through the workout with strict PU, but the vast majority of the community won't find this to be a logical workout.
100 kipping pullups though.... that'll get you suckin' wind! Last time I did Angie was a few weeks ago - great workout.
 
Had a home town fella home on leave from the navy put on a show at my gym this past weekend. He's a navy seal home on leave. Did a 300 rep workout in 18 minutes. 6 exercises 50 reps each. He's built like a freaking house and turned heads the entire 18 minutes. Freaking unbelievable to watch. Got a chance to talk with him later on. Damn cool training that they do on a daily bases. All i can say is that we think we train hard. What they do on a daily bases puts us to shame...
 
Good stuff. I love the workout. Did it yesterday and actually had enough energy to do some 3 chair pushups and arm work. Love it!
 
Hoopie said:
Had a home town fella home on leave from the navy put on a show at my gym this past weekend. He's a navy seal home on leave. Did a 300 rep workout in 18 minutes. 6 exercises 50 reps each. He's built like a freaking house and turned heads the entire 18 minutes. Freaking unbelievable to watch. Got a chance to talk with him later on. Damn cool training that they do on a daily bases. All i can say is that we think we train hard. What they do on a daily bases puts us to shame...
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if you could commment more on what they do in atypical day and their diets etc etc?

im always curious how some guys in military get huge and i feel their diets slack because of what they have access too and lack of free weights sometimes, but ya never know.
 
The fellarz I know in the army, when theyre not doing PT or training, are usually lifting. I'm curious about the diets too. MRE's?

I know my buddy who was locked up for a while got big in jail, from all bodyweight exercises. AND their diet which was pretty much all carbs
 
RenegadeRows said:
The fellarz I know in the army, when theyre not doing PT or training, are usually lifting. I'm curious about the diets too. MRE's?

I know my buddy who was locked up for a while got big in jail, from all bodyweight exercises. AND their diet which was pretty much all carbs
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exactly my idea in your second statement

how are these guys getting soo huge
 
nycste said:
if you could commment more on what they do in atypical day and their diets etc etc?

im always curious how some guys in military get huge and i feel their diets slack because of what they have access too and lack of free weights sometimes, but ya never know.
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I didnt get into what kind of diet they run, i was more interested in how their training/days run. Their weight trianing consist of the 300 hundred method, however, what i found very interesting is this is done after their daily combat training. Here's where it gets neat i thought. They trian in full combat gear but in their rucks they put weights or bricks in there to weigh it down more. One thing he was telling me about is they will load up their rucks with bricks and then go on a five mile combat hike weapons and all. At the end of the five miles they have to clear a mock up of a house take down with rucks on. Now think about this they just went five miles in full gear and weighted down rucks to immediately clear a house. The control and presision this takes is unremarkable. He was saying that they go through thousands of rounds a day training. then after training its of to their workout. Thats freaking incredible. I could go on forever on waht we talked about with their training. This i hope gives you the jist of it. Like i said i didnt get into how they eat cause i was to fasinated about how they train on a daily bases..
 
Here's the 300 hundred he did

50 pull ups
50 crunches( using a rack he held up the bar with 135 pounds on it while lying on his back. Then proceeded to do crunches bringing his knees up right then left.)
50 deadlifts with 135 pounds
50 box jumps holding weights
50 db presses(cant remember the weight)
50 kettle bell press from the floor(he would take the kettle bell down touch the floor with it then in a clean motion bring it up to shoulder height the press it the rest of the way up)

This was all done in 18 minutes..I wanted to puke just watching. An i will try this.....
 
dudes, it could also be done for
arms - curls and tri pushdowns
legs - ext and curls
shoulders - presses and close grip pull up's

friggin unreal :thumbsup:
 
Interesting change... I tried just the 100 dips the other day for kicks. 10x10 in 10 minutes. Going to try the pullups by themselves next, then put them together. The dips were not hard, but I know the pullups will be!
Thanks for the idea...
 
Jaidmaster said:
Interesting change... I tried just the 100 dips the other day for kicks. 10x10 in 10 minutes. Going to try the pullups by themselves next, then put them together. The dips were not hard, but I know the pullups will be!
Thanks for the idea...
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Yes, once you put them together ... its pretty intense. Nice job with the dips tho. keep us posted
 
Jaidmaster said:
Interesting change... I tried just the 100 dips the other day for kicks. 10x10 in 10 minutes. Going to try the pullups by themselves next, then put them together. The dips were not hard, but I know the pullups will be!
Thanks for the idea...
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RenegadeRows said:
Yes, once you put them together ... its pretty intense. Nice job with the dips tho. keep us posted
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great job, but isnt the point to do as many reps per set, thus making this hard, doing 10x10 is simple if you can do 20 pullups in one set ya know... so shouldnt it be like 20-25, 15, 15, 10 etc..
 
nycste said:
great job, but isnt the point to do as many reps per set, thus making this hard, doing 10x10 is simple if you can do 20 pullups in one set ya know... so shouldnt it be like 20-25, 15, 15, 10 etc..
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You can do sets of 3... the amount of sets doesn't madder. It's all about total time. If your faster at accomplishing 100 pullups by going sets of 3, with a 5 second break in between, then that's your best route. Intensity isn't how many reps per set, but rather work/time(work over time). If you pump out 25 reps immediately, and finish the final 75 reps at a snail's pace, your time (and intensity) will suffer.

Simply put, you want to be resting as little as possible. If you can go 25/15/15/10/etc, that's great, but you aren't getting the point of the workout if 10x10 is a faster route for you. It's the fastest time that wins here.
 
Highlanda01602 said:
You can do sets of 3... the amount of sets doesn't madder. It's all about total time. If your faster at accomplishing 100 pullups by going sets of 3, with a 5 second break in between, then that's your best route. Intensity isn't how many reps per set, but rather work/time(work over time). If you pump out 25 reps immediately, and finish the final 75 reps at a snail's pace, your time (and intensity) will suffer.

Simply put, you want to be resting as little as possible. If you can go 25/15/15/10/etc, that's great, but you aren't getting the point of the workout if 10x10 is a faster route for you. It's the fastest time that wins here.
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Pretty much. The way we do it IS max. time. We usually start out with 20 chins supersetted with 20 dips, and only enough rest time to let my workout partner complete his. By the end of the workout, we can only get about 10 reps per set, but we don't stop between eachother.
 
Well, I put pullups and pushups together at the end of my workout last night (intense sunburn on my back made bench press a bit too much to handle)... Anyway, I knew the pullups would be rough. I didn't make it to 100 on those. It went like this - 10, 10, 10, 7, 4, 3, 3, 2, 2 and I stopped there... Got to 100 on the pushups without much trouble (started with sets of 20, then went to 10 for the last 4). Man, I was burnt out at the end. Maybe this should be it's own workout, rather than at the end of my (almost) regular wo...
Anyway, thanks for the idea! I didn't keep track of time on this one, but it was somewhere between 10-15 min...

RenegadeRows said:
Yes, once you put them together ... its pretty intense. Nice job with the dips tho. keep us posted
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Jaidmaster said:
Well, I put pullups and pushups together at the end of my workout last night (intense sunburn on my back made bench press a bit too much to handle)... Anyway, I knew the pullups would be rough. I didn't make it to 100 on those. It went like this - 10, 10, 10, 7, 4, 3, 3, 2, 2 and I stopped there... Got to 100 on the pushups without much trouble (started with sets of 20, then went to 10 for the last 4). Man, I was burnt out at the end. Maybe this should be it's own workout, rather than at the end of my (almost) regular wo...
Anyway, thanks for the idea! I didn't keep track of time on this one, but it was somewhere between 10-15 min...
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I've been doing the 200 workout for about 2 weeks, twice per week. It's starting to get easier. I'm also going to try it with squats
 
RenegadeRows said:
I've been doing the 200 workout for about 2 weeks, twice per week. It's starting to get easier. I'm also going to try it with squats
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If you're throwing in squats too, I'd say throw in situps as well so you can do "Angie", the Crossfit WOD. That way you can compare your time to thousands of others, which makes it so much more fun and competative. Somone posted Angie earlier, as it is fairly similiar to this 200 WOD, but here's a refresher -
"Angie"
100 Pullups, 100 Pushups, 100 Situps, 100 Squats
On this WOD you cannot partition the reps. Must complete all 100 pullups before moving onto 100 pushups, etc.

For all of you that are enjoying these workouts, just check out Crossfit.com. The last few days have been some challenging workouts just like this "200"... they are referred to as MetCon sessions (Metabolic Conditioning). If you are doing these right, you should be sweating like crazy and wiped by the end. For example, yesterday was...
For time:
75x Pushups, 50x 95lb Sumo Dead High Pull, 50x Ring dips, 30x 45lb weighted pullups, and lastly 25 Handstand Pushups. Just like this 200 workout, but different exercises to give that ever changing impulse to your workouts.

Today's another MetCon - Row 1000m (Erg-rower), 25 Burpees, row 750m, 50 burpees, row 500m, 75 burpees. This one is going to be DEVASTATING. Really though, you guys need to check this out. I'll never go back!
 
Highlanda01602 said:
If you're throwing in squats too, I'd say throw in situps as well so you can do "Angie", the Crossfit WOD. That way you can compare your time to thousands of others, which makes it so much more fun and competative. Somone posted Angie earlier, as it is fairly similiar to this 200 WOD, but here's a refresher -
"Angie"
100 Pullups, 100 Pushups, 100 Situps, 100 Squats
On this WOD you cannot partition the reps. Must complete all 100 pullups before moving onto 100 pushups, etc.

For all of you that are enjoying these workouts, just check out Crossfit.com. The last few days have been some challenging workouts just like this "200"... they are referred to as MetCon sessions (Metabolic Conditioning). If you are doing these right, you should be sweating like crazy and wiped by the end. For example, yesterday was...
For time:
75x Pushups, 50x 95lb Sumo Dead High Pull, 50x Ring dips, 30x 45lb weighted pullups, and lastly 25 Handstand Pushups. Just like this 200 workout, but different exercises to give that ever changing impulse to your workouts.

Today's another MetCon - Row 1000m (Erg-rower), 25 Burpees, row 750m, 50 burpees, row 500m, 75 burpees. This one is going to be DEVASTATING. Really though, you guys need to check this out. I'll never go back!
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So, do you think these types of workouts are aimed at hypertrophy, or strength?
because i've noticed both increase of muscle size and strength this past month from doing the dips + pushups.

however something like burpees i would question because it seems aimed more at endurance/ cardio. which is good but not what im looking for.

people dont give bodyweight exercises the credit they deserve. a friend of mine says 'i never do chins without a plate hangin from my belt' ... meanwhile he only completed 75/100 chins. :D it humbles ya!
 
RenegadeRows said:
So, do you think these types of workouts are aimed at hypertrophy, or strength?
because i've noticed both increase of muscle size and strength this past month from doing the dips + pushups.

however something like burpees i would question because it seems aimed more at endurance/ cardio. which is good but not what im looking for.

people dont give bodyweight exercises the credit they deserve. a friend of mine says 'i never do chins without a plate hangin from my belt' ... meanwhile he only completed 75/100 chins. :D it humbles ya!
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Crossfit is definitly all about performance... hypertrophy is a word that doesn't exist in the program. However, an athletic build is often the result of the training of course. For comparison purposes, I suppose one could check out the Crossfit.com and pull up the videos, namely the 2007 Crossfit Games videos to take a look at the elite athletes and how they look... 2008 Crossfit Games is going on in like a month and a half too btw, crazy stuff.

Here's a common quote regarding what the program is.. maybe it will help clear things up a bit more:
"CrossFit is a strength and conditioning program which uses highly varied, random functional movements performed at a high level of intensity. CrossFit delivers a fitness program which is broad, general and inclusive. Our specialty is not specializing. The rewards of this program are evidenced in those people participating in combat, survival, sports and all facets of life. This fitness program punishes the specialist!"

Although this is sort of random - maybe try substituting a Crossfit WOD, such as this burpee one, in for a treadmill HIIT session(if you do HIIT running/eliptical). Will DEFINITLY be a good workout... I have never reached this level of total body fatigue before Crossfit... x2 on it being humbling stuff!
 
Highlanda01602 said:
Crossfit is definitly all about performance... hypertrophy is a word that doesn't exist in the program. However, an athletic build is often the result of the training of course. For comparison purposes, I suppose one could check out the Crossfit.com and pull up the videos, namely the 2007 Crossfit Games videos to take a look at the elite athletes and how they look... 2008 Crossfit Games is going on in like a month and a half too btw, crazy stuff.

Here's a common quote regarding what the program is.. maybe it will help clear things up a bit more:
"CrossFit is a strength and conditioning program which uses highly varied, random functional movements performed at a high level of intensity. CrossFit delivers a fitness program which is broad, general and inclusive. Our specialty is not specializing. The rewards of this program are evidenced in those people participating in combat, survival, sports and all facets of life. This fitness program punishes the specialist!"

Although this is sort of random - maybe try substituting a Crossfit WOD, such as this burpee one, in for a treadmill HIIT session(if you do HIIT running/eliptical). Will DEFINITLY be a good workout... I have never reached this level of total body fatigue before Crossfit... x2 on it being humbling stuff!
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Thanks for your detailed post and clarification.

The more I train high rep like this, (indeed, 100 dips + 100 chins is alot of volume) the better my gains have been. I'm starting to think that "the harder you work, the better you look" is the painful truth of bodybuilding. :) To think it's one thing, but to experience it ... is just great.

I just finished up a 100 squat session, done with 150lbs. 10 sets of 10. Feeling great!!!

Can you elaborate as to what your gains have been while training crossfit? How long has it been? What have you noticed? I will check those vids out too.
 
My training partner told me he saw an article on the lead character from the movie "300" in Menshealth. He said before the movie, this man smoked, drinked and looked out of shape.

He started training "300" reps with everything: including flipping a monstertruck tire 300 times. he looked pretty good for the movie, and if that's the routine he used ... well its worth me giving a few months to in order to see. ;)
 
WhatsaRoid? said:
100 reps of dips
100 reps of chins

I can do 100 dips straight, I'ma post a vid but the chin ups I did in 8 sets.

100 Pullups, 100 Pushups, 100 Situps, 100 Squats..I'm so doing this one, week after next wheeew I can't wait.
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oo id love to see proper 100dips straight, im sure its possible just like doods doing 100pushups and 50 pullups
 
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