The 100-Rep Workout That Will Get You Ready for Any OCR

By: CJ Wagner, NASM-CPT

DIRECTIONS

Complete four rounds of pullups, TRX atomic pushups and kettlebell swings for the prescribed number of reps. By the end of this workout, you will have done 100 reps of each exercise. Rest as needed during sets, between exercises and between rounds. Just get the four rounds done!

THE WORKOUT 

Round 1
w1.  Pullups
Reps: 40
2.  TRX Atomic Pushup
Reps: 40
3.  Kettlebell Swings
Reps: 40 

Round 2
1.  Pullups
Reps: 30
2.  TRX Atomic Pushup
Reps: 30
3.  Kettlebell Swings
Reps: 30 

Round 3
1.  Pullups
Reps: 20
2.  TRX Atomic Pushup
Reps: 20
3.  Kettlebell Swings
Reps: 20 

Round 4
1.  Pullups
Reps: 10
2.  TRX Atomic Pushup
Reps: 10
3.  Kettlebell Swings
Reps: 10 

EXERCISE TIPS

Pullups: do strict pullups, no kipping. If needed, use a band for assistance, or use a TRX at short length and do deep TRX Rows.

Atomic Pushups: have your TRX at mid calf length while the pushup position with your feet in the TRX. Start at the top of the push up go down until your chest touches the floor push your self up. At the top of the pushup, squeeze your core and bring your knees in to your chest and straighten your legs back out. This is one rep.

KB Swing: keep your back straight and head neutral the whole time, throw your hips into the kettlebell and squeeze your glutes. The goal is to get the kettlebell up to eye level every rep.

SCALING:

Advanced Athletes
For the KB Swing, use a KB that’s no less then 53lbs.

Intermediate Athletes
Pullups: do 20 reps, 15, reps, 10 reps and 5 reps for rounds 1, 2, 3, and 4 respectively.
KB Swing: 35-53lbs

Beginner
Substitute TRX Rows for pullups.
Atomic Pushups
KB Swings: 15-35lbs