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 squat 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. Here, we 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. So, if you have a hot date tonight, need to walk like a normal human being tomorrow or want to sit on the toilet without your legs screaming at you well into next week, this is not the workout for you.

Complete the below circuit twice (200 reps total) resting as little as possible throughout the entire workout. Use a weight that is 60% of your 1RM. 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. Barbell Back Squat – 1 set x 25 reps

  2. Chin Up – 1 set x 25 reps

  3. Trap Bar Deadlift* – 1 set x 25 reps

  4. Barbell Bench Press – 1 set x 25 reps

Repeat for a total of 2 circuits.

*No Trap Bar? Perform Sumo Deadlifts with a barbell.

Dan Trink_thumb


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