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2025ChallengesStrength & Conditioning

#51: 100 Reps of a Compound Movement

Build real-world strength and efficiency with 100 total reps of a full-body, compound lift. Choose your movement. Own your pace. Track your progress.
Editorial Team February 20, 2025October 28th, 20252 min read
Athlete deadlifting in gym with strong posture, overlay text- 100 Reps of a Compound Movement

Intro: When it comes to strength and performance, compound movements are king. They engage multiple muscle groups, build coordination, and deliver the biggest bang for your buck.

This challenge is simple: perform 100 total reps of a compound movement. You can split the reps across sets, sessions, or even the full day — but every rep must be controlled and intentional.

What is a Compound Movement?

A compound lift involves more than one joint and multiple muscle groups. Popular examples:

  • Deadlift
  • Squat
  • Overhead Press
  • Pull-Up
  • Row
  • Clean & Press

These movements are efficient, effective, and adaptable.

Challenge Format

Choose one movement and complete 100 total reps:

  • 10×10 sets (classic volume)
  • 4×25 sets (endurance)
  • EMOM 10 reps × 10 minutes
  • 100 reps across your day (grease the groove)

Adjust load and rep tempo to match your training goal.

Benefits of Compound Lifts

  • Builds functional, total-body strength
  • Engages core and stabilisers
  • Improves athletic coordination
  • Trains discipline and technique under volume

Tips for Success

  • Prioritise form over fatigue — stop before technique breaks down
  • Track each set and rest strategically
  • Film a few sets for form review or coaching
Whiteboard or training app showing ticked off sets toward 100 total reps
Whiteboard or training app showing ticked off sets toward 100 total reps
Breakdown graphic showing joints_muscles involved in squat or deadlift
Breakdown graphic showing joints_muscles involved in squat or deadlift

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Editorial Team

Editorial Team

The Relentless Bravery Editorial Team brings together athletes, coaches, and experts to share trusted insights on training, recovery, and mindset. Always consult a professional before making fitness or health changes.

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