If you had to choose just five movements to build a foundation of strength, coordination, and conditioning what would they be?
In this RB100 Challenge, we put that to the test with a 100-rep hybrid strength circuit built from five full-body movements, performed for 20 reps each. It’s part powerlifting, part functional training, and part willpower.
This circuit rewards efficiency, punishes sloppiness, and builds resilience through movement diversity. It’s strength. It’s sweat. It’s RB100.
“The hybrid athlete isn’t just strong or fit they’re both. And this challenge proves it.” — RB100.Fitness
The Challenge Format
- Goal: Complete all 100 reps
- Structure: 5 movements × 20 reps
- Suggested Movements:
- Barbell Deadlifts (moderate weight)
- Push-Ups (strict or hand-release)
- Kettlebell Swings (Russian or full)
- Goblet Squats (DB or KB)
- Med Ball Slams (or Dumbbell Snatches if no slam ball)
Rules:
- Complete all 20 reps of one movement before moving on
- Rest as needed between movements but keep moving
- Maintain form under fatigue
- No time cap, but record time for repeatability
Log movement selection, weights, and time in the RB100 Tracker.
Why It Works
This circuit covers:
- Pulling strength: Deadlift
- Pushing control: Push-up
- Hip explosiveness: Swing
- Squat mechanics: Goblet squat
- Dynamic power & release: Slam
The result? A balanced blend of:
- Muscular tension
- Joint-friendly volume
- Movement variability
- Work capacity under fatigue
Research supports hybrid protocols like this for improving muscle strength and aerobic endurance simultaneously, especially in general population and tactical athletes [NSCA Journal, 2022].
Scaling Options
- Beginner: 10 reps per movement (50 total)
- Intermediate: 5 × 4 rounds (circuit style)
- Advanced: Unbroken 100-rep test for time
- Sub push-ups for incline or knee variations
- Sub slam ball for dumbbell ground-to-overhead
Recovery Protocol
You’ll feel it everywhere but especially in:
- Glutes and hamstrings
- Core and shoulders
- Forearms and grip
Finish with:
- 5–10 minutes light cycling or walking
- Foam roll posterior chain
- #28: 100 Minutes of Weekly Mobility
- #23: 100oz Water Daily to flush metabolic waste
Related Challenges
Pair or rotate with:
Learn More
