Combat Kickstart 3/3: The 100-Rep Muscular Endurance Test

Combat workout from home for beginners

Total Muscular Fatigue & Conditioning

You have built the foundation and tapped into explosive power. Now, we test your stamina. This 100-Rep Muscular Endurance Test is a high-volume, full-body conditioning protocol that focuses on accumulating massive reps to drive muscular fatigue and build grit.

The goal is simple: complete all the reps as quickly as possible while maintaining perfect form. Break the reps into smaller sets if needed, but the total number is non-negotiable.

🛑 WARNING: CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart.

The Protocol: The 100-Rep Test

Complete 100 total repetitions for each exercise before moving to the next one. Rest is taken only when necessary to maintain form.

GOAL: Finish the entire circuit of 400 total reps in the shortest time possible.

ExerciseRepsDetailed InstructionsFocus
Bodyweight Squats100 totalAim for 10 sets of 10 or 5 sets of 20. Full depth is required (hip crease below the knee). Pace yourself carefully; this is a marathon, not a sprint.Legs, Stamina
Push-ups (Standard)100 totalMaintain a straight line from your head to your heels. Chest must touch or nearly touch the floor on every rep. Use your knees only if necessary to finish the set, but aim for full reps.Chest, Triceps, Shoulders
Abdominal Crunches100 totalLie on your back, hands lightly behind your head. Curl your torso up, focusing on squeezing the core, not pulling with the neck. Keep the movement controlled.Abdominals
Jumping Jacks / Burpees100 totalPerform 100 Jumping Jacks OR 50 Burpees (choose your intensity). This is your final cardio blast to elevate the heart rate and finish the session.Conditioning, Lungs

🛑 The Test is Over: Final Review

If you successfully completed the 3-Day Combat Conditioning Kickstart, you have built a strong, functional base for future training. You now understand the difference between activation, power, and endurance.

What to do next: Cycle back to Day 1 and repeat the series, or introduce resistance into these three protocols.

For gear that can help you sustain this level of high-volume training (like protective mats or reliable timing equipment), make sure your Non-Negotiable Arsenal is fully equipped.

➡️ RELATED POSTS

• 5 Tools That Seperate Elite From Average

• Elite Punching Bag Drill  

• 10-Minute Burnout Workout

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