The CNS Shakedown

Is 100 reps of squats a good idea?

Probably not.

This workout is dead simple. 100 squats. 60 pull-ups. But it’s a grind.

You’ll be able to breeze through the first few sets of squats no problem. They act more like a warm-up. But fear not! The light burn is just the start.

  • 10 X 10 Barbell Squat Climb: Recommend starting set #1 with bar (45 lbs), adding 20 lbs each set, ending with 225 lbs.
  • 20 in 20: Twenty sets of pull-ups / chin-ups in 20 minutes (1 set every 60 seconds). Recommend targeting 3 chin-ups per set, for a total of 60 reps.


Decrease Difficulty

  • Reduce weight increases for squats (i.e. 5 lbs increments).
  • Use band or chair-assist for pull-ups.
  • Reduce reps for pull-ups (i.e. 1 to 2 reps per set).

Increase Difficulty

  • Use higher starting weight for squats (i.e. 65 lbs).
  • Use larger weight increases for squats.
  • Perform loaded pull-ups.
  • Increase pull-up reps per set (i.e. 4 per set).
  • Utilize more difficult variations (i.e. wide grip pull-up).