Test your fitness with the Bodyweight Century Workout – Fitness Volt


It is very motivating to see changes in your physical condition or your appearance. In fact, there’s probably nothing less motivating than hitting the gym week after week, month after month, and NOT seeing progress.

Lack of progress is one of the reasons some people stop training. After all, why bother if it doesn’t change how you look, feel, or perform?

In many cases, you can measure your progress by weights lifted or reps performed. As long as your work capacity increases, you can be said to gain strength and muscle mass. Look back in your training diary (you keep one, don’t you?!) and you should be able to see an upward trend in training performance.

Alternatively, you can use fitness tests to measure your progress. A fitness test is simply a set workout that you can repeat under the same conditions to see how and where you have improved.

CrossFit does so with their benchmark workouts. CrossFitters use these workouts to measure their progress and see how they compare to other participants.

The good news is that you don’t have to join the cult of CrossFit to test your fitness; there is a simple exercise of four weight workout you can do almost anywhere and anytime that will test your endurance and total body strength.

So do the Bodyweight Century Workout and see if YOU pass the test.

What is the Bodyweight Century Workout?

The Bodyweight Century Workout is a fitness test that prospective trainers must pass at the end of the Progressive Calisthenics Certification (PCC) Workshop. Even if you don’t intend to become a progressive calisthenics trainer, the Century still provides an easy way to gauge your relative strength and endurance.

The Century includes four exercises and 100 repetitions performed as follows:

  1. 40 overhead squats
  2. 30 push-ups (30 knee push-ups for women)
  3. 20 hanging knee raises
  4. 10 pull-ups (10 reverse rows for women)

This test is against the clock, and the time limit is eight minutes. If you don’t complete 100 reps in eight minutes or less, you failed the test and will need to try again. Although you can pause between exercises, each set should be completed in one attempt.

Here is a video of CCP founder Al Kavadlo performing the Century:

Exercise guidelines

As the PCC Century is a physical fitness test and evaluation of physical performance, each exercise must be performed very precisely using the approved PCC technique. Repetitions not performed correctly are not counted.

Following these guidelines means that a) you can easily compare your workout performance from one attempt to another, and b) you can also compare your performance to anyone else taking the test. Variations in physical performance will invalidate your results.

40 Air Squats

Target muscles: Quadriceps, hamstrings, gluteus maximus.

Air squats are simply bodyweight squats. The term “air” means that you will not use any additional weight. Squats are the cornerstone of nearly every effective workout routine, so it only makes sense that this exercise should be the first part of the workout. Bodyweight Workout of the Century.

How to do:

  1. Stand with your feet hip-width apart, toes pointing slightly outward. Your arms can be raised in front or crossed over your chest depending on your preference.
  2. Bend your knees and squat down until your upper thighs are parallel to the floor. Your heels should stay down. Try not to round your lower back.
  3. Straighten to full knee and hip extension and repeat.

30 push-ups

Target muscles: Pectoralis major, deltoids, triceps.

Push-ups are probably the most popular exercise on the planet, even rivaling the powerful bench press. In addition to working your upper body, push-ups build core strength and teach you how to maintain full-body tension, which is essential for the safe performance of many other exercises.


How to do:

  1. Squat or kneel down and place your hands on the floor, fingers pointing forward. Your hands should be about shoulder width apart.
  2. Step your feet back until your legs and body are straight. Brace your core to maintain body rigidity.
  3. Bend your arms and lower down until your elbows are bent at least 90 degrees.
  4. Push back to full elbow extension and repeat.
  5. Women can do push-ups on their knees if they wish.

Related: 12 reasons to do push-ups every day

20 hanging knee raises

Target muscles: Rectus abdominis, hip flexors.

This exercise is a test of grip endurance and core strength. Unlike some CrossFit workouts, Century PCC prohibits swinging and each rep must start from a dead shot. This makes for a challenging exercise that will really challenge your abs.

How to do:

  1. Hold on to a pull-up bar with a shoulder-width overhand grip. Contract your abs.
  2. Without rocking, bend your legs and bring your knees forward and up until they are above hip height.
  3. Lower your legs down to minimize swinging and repeat.
  4. The arms should be kept straight throughout.

10 pull-ups / reverse rows

Target muscles: Latissimus dorsi, biceps.

The last exercise will be difficult after the hanging knee raises, because your grip will be tired. Still, this is the last part of the test, so turn it on and do it! Men should do ten full pull-ups, while women can do reverse rows if they wish.

How to do:

  1. Hold on to a hanging bar using an overhand or overhand grip, depending on your preference. Your arms and legs should be straight. Contract your abs and pull your shoulders down and back.
  2. Bend your arms and pull your chin up and over the bar.
  3. Descend under control and repeat.
  4. Kicks and kicks with the legs are not allowed.
  5. For incline rows, the bar should be set at waist height and the body kept straight.

How and when to do the Bodyweight Century Workout

One of the great things about the PCC Century is that it’s so simple you can do it almost anywhere, anytime. All you need is a bar to hang on to. That said, there are a few occasions where this will be particularly valuable.

At the start of a new training block

To be able to measure your progress, you need to know your current level of fitness and performance. A PCC Bodyweight Century analysis will allow you to establish your current level of fitness and endurance, providing a benchmark against which to measure your progress.

At the end of a training block

Has your current training program been successful? Repeat the century and see if you beat your previous best time. If you’re able to go faster, chances are you’ve increased muscle strength, endurance, or both.

As a full body workout when you can’t make it to the gym

We all have days when going to the gym is out of the question. Lack of time can derail even the most enthusiastic user. Taking less than eight minutes, the PCC Century is a very effective way to get a quick workout at home.

While the Century won’t build much muscle or fitness, it’ll probably just hold you back until you can hit the gym for a proper workout.

Like a reinforced warm-up

For those in better shape, the Century is a great way to warm up and prepare for a demanding workout. If you are using the Century as warm up, don’t race against the clock, but instead focus on performing each rep as perfectly as possible. Take the opportunity to train squats, shoes, pull-upsand the knee rises.

As a practice finisher

Looking for an uplifting end to your workout? Why not cross the Bodyweight Century as fast as you can? It will test you not only physically but also mentally. Are you strong enough to complete the century even when you feel tired from your training?

As a one-month challenge

Month-long challenges are very popular right now. Doing something every day for 30 days straight can have a dramatic impact on your physical and mental strength and can help you slim down and look more defined. The PCC Century is made for this kind of challenge!

Commit to doing the Bodyweight Century every day for 30 consecutive days. Take before and after photos to measure your progress. Do this challenge in addition to or instead of your regular workouts, and don’t forget to post your progress on social media!

The Bodyweight Workout of the Century – Conclusion

Fitness tests can often be complicated or convoluted. Some even require specialized equipment such as dynamometers or calibrated instruments. cardio equipment. And while such tests can produce interesting results, they can also be too impractical for regular use.

On the other hand, body weight century of training is so simple that you should be able to do it in any gym and even at home. All you need is a pull up bar. This accessibility means that you should be able to take this test much more regularly, which makes it much more useful.

Plus, the Century isn’t just a hands-on fitness test, but a full-body micro-workout that you can do in place of or in addition to your regular workouts. You can even use it as a warm-up before or after your regular workout routine.

Whatever you use it for, the PCC Bodyweight Century Workout will add value to your training. Give it a try and post your times in the comments section below!


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