*Originally posted in September 2021
1000 TOTAL REPS
Pull-ups: 100 reps total
Toes to Bar: 100 reps total
Ring Dips: 100 reps total
Ring Push-ups: 100 reps
Bodyweight Squats: 100 reps total
V-Bar Chin-ups: 100 reps
Plyo Push-ups: 100 reps
Dips: 100 reps
Box Jumps: 100 reps (24-32 inch)
Ab Wheels: 100 reps
Outside the box training
If there’s one thing I don’t want to be associated with, it’s being stale. I’ve done everything in my power to live on the opposite side of the spectrum, especially when it comes to training. That being said, I don’t have just one kind of training style or method. In fact, if I was forced to put a phrase to it, I would simply describe it as “outside the box.”
I like to include everything and I’m not afraid to try something. I’ve developed a crazy mix of 1970s Golden Era bodybuilding, CrossFit, Powerlifting, etc. I’m not married to one particular style or method. Training this way has kept it fresh and exciting over the years. It keeps me motivated, workouts intense, and best of all, gives me the results I’m after.
Master your bodyweight
After pounding the weights Monday-Friday, I wanted to find a workout that allowed me to “Master my Bodyweight.” After years of study and testing, the end product is my “1,000-Rep Workout.” Yes, 1,000 reps. This workout certainly isn’t for the faint of heart.
In coming up with this killer, I wanted to set up something that would be a tough challenge – plus some – for myself and my super intense training group at the hardcore Old School Gym and those that follow me.
The results?
The results have been nothing short of incredible. Not only have we gotten better at this particular workout, but the most amazing thing is how much stronger everyone has gotten outside of this workout. Lifts on just about every exercise have shot up in a remarkable fashion. This is no coincidence. We have a whole range of people doing this workout… golf pros, NFL players, and regular Joes. The feeling of accomplishment you get from finishing 1,000 reps is unparalleled, and that feeling of euphoria carries on into other areas of your life.
Confidence is huge in this workout. If you can get good at this workout, everything else in workouts will get easier, smoother and sturdier. If you can finish this, you’ll feel like you can accomplish anything in the weight room.
Not for the faint of heart
At some point your weaknesses will be exposed. Whether it’s on the pull-ups right out of the gate, or the excruciating ring dips. It’s at that point that you have to dig down and keep pushing forward. Focus on the end goal, not the pain.
Try to complete this workout in as few sets as possible, moving as quickly as possible. With practice and countless trips to the torture chamber to get this bad boy done, your sets and times will go down. At our best, 25 sets is the lowest we’ve gotten down to, and the quickest we’ve finished is around an hour. So now you have something to shoot for.
Exercise #1: Wide Grip Chin-ups
I start off with wide-grip chin-ups, which can be a very intimidating exercise without even adding 100 reps to the equation. If you can get through this first 100 chins, then you’re well on your way to 1,000 reps.
I like to use a wider grip to really smoke the lats and get some back conditioning going at the same time. Over the past 6-12 months, I’ve received a lot of compliments on my back and the basis of my back training is always pull-ups.
fFor whatever reason, people tend to shy away from this exercise. It’s difficult, there’s no denying that, but that’s why it goes first here. We attack the most difficult one head on to start and get right after it. Make sure your reps are as clean as possible, no matter how long it takes you to get to 100 reps.
Exercise #2: Toes to Bar
The next exercise is the sleeper. Overlook it and it will definitely bite you. I mean it’s just toes to bar, right? How hard can it be? Well, let me tell you, this has become the staple in my ab training for a reason. The definition this puts on your abs is great and it really adds to your performance.
I was floored how hard this was the first time. I struggled to get through 100 non-swinging reps. It completely taxes your low back and entire abdominal region more than you can imagine.
Toes to bar will also boost your core lifts. If your abs are weak, this will expose you immediately, but after a few weeks, you’ll be singing this one’s praises. Everyone in the crew has seen their deadlift numbers shoot up.
Exercise #3: Ring Dips
So you want to test your shoulder stability? Here you go. Set up a pair of Olympic rings and, yes, do dips – 100 of them. Your body, and especially your shoulders, have to stabilize to perform this lift… and it’s not easy. I’ve seen some very strong people shake so much on these that they can’t even get started. But once you get this down, the benefits are outstanding. Bench reps will start flying up too.
Ring dips are certainly a test of your upper body strength at a high level. Stabilization of the shoulder, combined with strong triceps and chest strength strength.
Exercise #4: Ring Push-ups
We once again utilize the Olympic rings, and it doesn’t get any easier. For these 100 reps, we are performing a full push-up, stabilizing our upper body in between the rings. This is very taxing on the shoulders and helps to build up an unreal stability and strength in your chest and triceps. By the fourth exercise – and 400 total reps – your upper body is feeling a bit fatigued, but there’s plenty more left in store.
Exercise #5: Body Squats
Now it’s time to incorporate some lower body work. We start with the master of all lower body exercises: the squat. Because this is a bodyweight conditioning routine, we want to take what is essentially air squats deep with very clean form. I always grab a 10-20-lb. medicine ball as a guide to make sure I am going below parallel on each rep.
The funny thing is that most people don’t understand that doing 100 squats in a row is pretty difficult, even it it’s bodyweight. The important thing is to make sure your form is clean and you get it done in as few sets as possible. After these 100 reps, you’re officially at the halfway point.
Exercise #6: V-Bar Pull-ups
The V-bar pull-up is a great retro exercise I pulled from the Arnold & Franco Columbo Golden Era bodybuilding days. I love this exercise because it’s challenging and really brings out the muscularity in your mind and lower back.
These are great for really developing that Christmas tree in your lower back… the proper arch at the top is key. I imagine that I’m doing a seated row with my own body the entire time, cranking out 100 reps in as few sets as possible.
This is what is cool about mixing fitness worlds together: we jump right from a CrossFit/Gymnastic move (ring push-up) into a 1970’s bodybuilding exercise (v-bar pull-ups). Now that’s what I call thinking outside the box.
Exercise #7: Plyo Push-ups
When I devised the 1,000-rep workout, I wanted to do push-ups, but I needed them to be a bit harder than a regular push-up while still having 100 reps as an attainable goal. That’s where the plyo push-up first into things.
The rules are simple… your hands just have to leave the ground. This makes the exertion your body has to put into each rep much greater, but still be able to finish 100 reps in a reasonable manner. I also like how the explosiveness of this movement carries over into normal every day gym lifts. After this, only 300 reps remain.
Exercise #8: Dips
Performing these 100 dips might initially feel 100 times easier then the ring dips from earlier, but your body will still struggle because you’re coming up on 800 reps in one workout. With this movement, it’s up to you whether you want to keep your head up or down, but just make sure you get full range of motion on each rep and lock out. I want you to get aa nice stretch because it really opens up your chest.
Throw them in on a consistent basis – or knock out 100 reps of these during the 1,000-rep workout – and it will really add to your chest fullness.
Exercise #9: Box Jumps
We have a lot of NFL and NCAA athletes in our training group, so I felt it was important to add an athletic, explosive bodyweight exercise like box jumps. Again, it all goes back to mastering your bodyweight… and the box jump certainly gives you that opportunity.
Before we go any further, let me just say that doing 100 box jumps is no joke. I’m definitely spent by this point, and my entire mindset through these 100 reps is to simply not eat the box.
I’ll go as high as I can tolerate, and simply take a drop step and explode up. As for your landing, I like to quote Westside Barbell legend Louie Simmons, who always said to “land like a ninja.” Make sure to land in a good position for your joints to receive your bodyweight on the box, and then step down. 100 reps remain.
Exercise #10: Ab Wheels
We throw in a doozy for the finisher… the good ‘ole ab wheel. Your entire body is thrashed by this point, so make sure you really pay attention to your form. Starting in a bad position can get you hurt, so keep the technique in line for these final 100 reps. I like to start with my back already arched up like a scared cat, and then flatten it out as I move forward, just using your abs and lower back to stabilize.
The ab wheel will definitely thicken up your abs and serratus because it’s a similar motion to the highly underrated dumbbell pullover exercise. Plus, an ab wheel is only about $10, making it a win-win situation for you. I’ve been dedicated to this movement, and it’s paid major dividends for me over time. Finish these 100 reps and you’ve not only finished 1,000 reps, you’ve just mastered your own bodyweight.
Conclusion
The 1,000-rep workout looks crazy and challenging on paper, and there’s nothing easy about it, but once you get into the trenches, it can be fun and extremely motivating. The big thing is not getting flustered at first. Attack it with vigor and confidence. If you need to scale it down to 50 reps per exercise at the beginning, that’s cool too. The important thing is just jumping in, having fun, and pushing yourself to do something hard.
From there, you can up the intensity by reducing your overall sets for each exercise or trying to beat your time each time you do it. The vast amount of benefits will become noticeable almost as soon as you’re done with the first one. Thanks for checking out my craziness and I hope you’re ready to attack your first 1,000-rep workout. I think you’ll be glad you did.
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