Workout of the Week: 101s
Challenging muscular endurance workout ahead of the holidays. Emphasis is on mental resilience development while stressing the body.
101s
Using a light weight or object, complete 101 reps of the following exercises:
Bench presses
Shrugs
Back squats
Bicep curls
Bent over rows
Shoulder presses
Deadlifts
Calf raises
Front lunges
Hip thrusts
Finish with the Ab Stacker.
Workout Considerations
1,010 reps plus 100 more with the Ab Stacker finisher.
There are no perceived exertion guidelines for this week’s challenge as there is no time or specific way this workout has to be done.
Pick a weight that you can do any of the movements relatively easily for 25-50 reps depending on the exercise.
It should get spicy for after that.
I chose to use a 45lb barbell for my weight.
Dumbbells, kettlebells, laundry detergent, large books, or a rock are all suitable alternatives.
Ideally, you don’t put the weight down until you finish your 101 reps as you complete each workout one at a time. That being said, a great modification is to break up each exercise into sets or perform a certain number of reps as you cycle through the movements. As mentioned, there is no wrong way to get to 1,010 reps.
Your grip will be hurting by the end of all the pull movements and everything else will be hurting the next day.
Good.
Evidence of adaptation.
Low intensity steady-state cardio is what I recommend to help with active recovery on the days following workouts like these. Think a walk, bike ride, dynamic stretching, or playing with your loved ones.
Mindset
This workout is pure muscular endurance.
Focus on good form, controlled breathing and a resilient mindset.
Fatigue is inevitable regardless of how you attack this challenge.
Embrace it.
Breathe through it.
Govern your pace.
Stay focused on managing your form and continuing to move.
Do five more reps before considering a break.
You may find you can then do another five.
Teach yourself that breaking limits are perceptual.
You can always do a little more.
The mind can lead the body regardless of resistance.
Nurture resilient mental states with intentional stress.
Reminder for Ab Stacker: