• Cody Price

The Descent

Updated: Jan 13, 2019

This workout will challenge your stamina, muscle strength and endurance - at the same time. It’s a great way to optimize time and train your entire body.


Here’s how it works:

  • Choose 10 exercises

  • Choose a location where you can run a lap.

  • This could be 100m or more.

  • Each lap should take 2 – 5 min.

  • Sets will decrease by 10 reps each round.

  • 100 – 90 – 80 – 70 – 60 – 50 – 40 – 30 – 20 – 10

  • Starting from 100, perform the first exercise

  • Once you have completed the reps, run a lap.

  • Repeat until you have completed all 10 exercises.

  • Your last exercise should only need 10 reps.

When completed you will have done ten different exercises and a total of 550 reps.

  • Give yourself 45 – 60 min to finish. 

Example: 

  • Round 1: X @ 100 reps 

  • Round 2: X @ 90 reps

  • Round 3: X @ 80 reps

  • Round 4: X @ 70 reps

  • Round 5: X @ 60 reps

  • Round 6: X @ 50 reps

  • Round 7: X @ 40 reps

  • Round 8: X @ 30 reps

  • Round 9: X @ 20 reps

  • Round 10: X @ 10 reps

An easy way to make this workout harder is to reverse the order. Start at 10 reps and work your way up to 100 reps. This route makes it harder to fight muscle exhaustion.


Remember: if you finish the workout and think ”that wasn’t too hard” then you aren’t making it hard enough!  Change up the exercises, make the lap longer, use heavier weights – challenge yourself.

Connect with us Any Time:

P: 587.340.0425

E: info.riseupchallenge@gmail.com

A: Edmonton, Alberta, Canada

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