Workout Routines

Get Crushed: 10-20-30-40 Gut Check

Test your limits with this brutal, 4-exercise workout circuit.

Get Crushed: 10-20-30-40 Gut Check

On most days you head to the gym and ‘do the right thing’. You take out your training log, follow the reps and sets, add a little more weight than last week and walk out the door feeling pretty darn good about yourself. Other days, you’re not quite ‘feeling it’ and you spend less time squatting and more time chatting up the hot chick in the power rack. Hey, it happens.

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym. You want to GET CRUSHED.

Lucky for you, we’re here to help. Each week we’ll give you a tough, one-off workout that you can try when you are looking for the ultimate training challenge of just feel like you need a break from your regular routine. But be warned, this training program will leave you totally CRUSHED.

Keep the puke bucket close at hand for this one because you are going to need it. This circuit includes 4 movements that will challenge every muscle in your body, your cardiovascular fitness and your mental toughness. As the name implies, this workout is a definite gut check.

Complete 3 rounds of the circuit below resting as little as possible throughout the entire workout. Use a weight that is 60% of your 1RM on the barbell lunges and a 20kg kettlebell for the swings. Complete all reps of each exercise before moving onto the next. Use intra-set rest as needed. WARNING: Do not let your form break down. When you can not complete a quality rep, rest.


1) Walking Barbell Lunges
3 sets x 10 reps/side

2) Chin-Ups
3 sets x 20 reps

3) Push-Ups
3 sets x 30 reps

4) Kettlebell Swings
3 sets x 40 reps

Let us know how you did. Leave your total workout time and any thoughts you have on the workout in the comments section below.


Dan Trink is a personal trainer, strength coach and nutritional consultant based in New York City. To find out more about Dan visit