Workout Routines

Get Crushed: Pain & Gain Workout

Try this high-intensity muscle-building workout for greater strength, endurance and cardio health.

Get Crushed: Pain & Gain Workout

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 building your biceps and more time chatting up the hot chick on the eliptical machine. 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.


The Workout

In honor of the new The Rock and Mark Wahlberg movie, we bring you the “Pain And Gain” workout. And while this one workout will not give you legs the size of Dwayne or get you as lean as Mark, it’ll certainly get you on your way. But we're not just calling it “Pain and Gain” as an homage to the film, you’re in for a brutal challenge. There’s the pain you’ll be feeling in your lungs from the limited rest periods and the gain you’ll feel in your grip trying to survive all these reps. You may not be an action movie hero just yet, but finish this workout and you’ll definitely begin to feel like one.


Complete 8 rounds (one round for every time The Rock has been WWE champ) of this circuit, resting as little as possible. Scale up or down the recommended weights as needed.

Box Jumps (24”)
6 reps

Barbell Thrusters (95 lbs.)
8 reps

DB Walking Lunge (45 lbs. per hand)
10 reps

Toes To Bar
12 reps

Let us know how you did. Leave your total 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