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[UPWOD Nº18] The 10×100 DECATHLON Workout

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*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

We’re going all-out OLYMPIC MODE.

UPWOD Nº18 is a full-body marathon workout that I’ve uniquely called the 10×100 Decathlon Workout. While you won’t be throwing javelins, pole vaulting into space, or doing other general decathlon things, it will put your body through the ringer and push it to its physical limits.

The 10×100 Decathlon Workout is comprised of 10 different exercises that you’ll do for 100 reps a piece, each of which challenges a different body part, muscle group, and area of muscular fortitude. It then finishes with a 2K rowing tour de force.

For each of the exercises, split it up into as many sets as needed. Do 100 reps all at once or break each exercise up into 10 chunks of 10. That’s your call. But do your best to burn through each exercise in as short of a time as possible.

It’s a true test of full body fitness, and one that’ll push your mind, will, and spirit to their breaking point.

Got what it takes? Time yourself and throw your best time in the comments. God speed.



 

[UPWOD Nº18] The 10×100 DECATHLON Workout


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*Bonus info for each exercise:

  • 1. Mountain Climbers — aim to do these in 1-2 sets.
  • 2. Push Ups — standard push ups. Aim to do as many as possible in your first set.
  • 3. Bicycle Crunches — 100 reps total. Aim to do these in 1-2 sets.
  • 4. Pull Ups / Lat Pull Downs — your goal is to do 50 pull ups, but limit your pull ups to 10 sets max. If you can’t do pull ups at all or max out at 10 sets, switch over to lat pull downs and finish what’s left of the 100 rep total. Use a weight that would typically let you do 12-15 reps.
  • 5. Medicine Ball Slams — ideally, use a medicine ball that’s cushioned and won’t bounce. Pull the ball all the way up overhead for each rep. Full extension. Explosively slam the ball into the ground.
  • 6. Kettlebell Swings — do 50 reps per arm. Use a weight that’s medium-to-heavy in weight.
  • 7. Bodyweight Rows — hang down from a bar with your feet on the ground so that you’re at a 45º angle. You can also use TRX straps. Row into your upper abs.
  • 8. Air Squats — standard squats without weight. Get low.
  • 9. Dips/Bench Dips — do 50 dips and then 50 bench dips. Cap your dips at 10 sets max. Finish whatever’s leftover as bench dips.
  • 10. Hanging Knee Raises/Captain’s Chair — 100 reps of either exercise.
  • 11. Rowing Machine — methodically row 2000 meters as quickly as possible.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto