Back around 2015, I took something called the Progressive Calisthenics Certification.

To pass, you had to complete The Century Test: 100 total reps across four fundamental calisthenic moves — in 8 minutes or less.

Here’s the men’s version:

• 40 squats (full depth)
• 30 push-ups (strict form)
• 20 hanging knee raises
• 10 full pull-ups or chin-ups

The women’s version:

• 40 squats
• 30 kneeling push-ups
• 20 hanging knee raises
• 10 inverted rows

Rules: you had to do them in this exact order, each exercise in one unbroken set. You could rest between moves, but not mid-set. Form had to be clean — no half-reps, no kipping, no cheating.

Even just reading through that list, you probably started asking yourself: Could I do it?

That’s why it’s such a powerful benchmark — simple to understand, tough to execute, and a great standard to train for.

For me — I’m a big dude, not naturally great at bodyweight stuff — it took some serious prep to nail all the standards. But I did it. And I still think it’s a great benchmark almost anyone can work up to.

If you want a structured plan to get there, that’s exactly what my Project Bodyweight³ program is built around.

It’s based on the same principles I learned through the PCC, Convict Conditioning, my yoga teacher training, and 20+ years in fitness.

It’ll help you shred fat, gain lean muscle, and build the strength + mobility to crush challenges like this.

→ Check out Project Bodyweight³ here (back by popular demand)

– Forest