Century Round is six exercises and one number. A hundred lunges, a hundred squats, a hundred sit-ups, a hundred jump squats, a hundred push-ups, a hundred flutter kicks. There are no levels on this card and no time limit either: it says all levels, take as much time as you need. Work through one exercise at a time, break the hundreds into whatever chunks get you there, and finish all six.
Six hundred reps is a volume day and it should be approached as one. Nobody does a hundred push-ups unbroken, and the card is not asking you to; the request is that the hundred gets completed, not that it gets completed in one go. Sets of ten or twenty with short pauses will get you home far more reliably than a heroic first set and a long stall afterwards. The order helps too, running legs, trunk, legs, chest and then trunk again so that no region has to carry two exercises back to back.
Lunges alternate legs with the back knee dropping toward the floor. Squats reach parallel with the weight in the heels and the chest up. Sit-ups come all the way up and all the way down. Jump squats leave the floor and land back into the squat with soft knees; break these into small sets early rather than late. Push-ups keep the chest low and the body in one line, and going to your knees to finish the hundred is a better answer than half reps. Flutter kicks stay small and controlled with the lower back pressed down.
Six hundred reps and no clock at all: the only requirement today is that you finish.
Make it Harder: Run the six exercises as a circuit of twenty-rep rounds, five rounds deep, instead of finishing each hundred before you move on.
Make it Easier: Split the day into two halves and do three exercises in the morning and three later on.
